Posted by norcalgalRT on January 21, 2009 at 10:56:04:

In Reply to: Coping till I get treated posted by bibliofilly on January 21, 2009 at 05:38:43:

This will be a bit long winded but it's the best I can offer short of being seen and getting a machine.

BEHAVIORAL INTERVENTIONS FOR A GOOD NIGHT'S SLEEP

Tips to stop snoring

ľ Treat nasal congestion (sinus rinse).
ľ Elevate the head of your bed 4 inches to improve breathing.
ľ Most breathing problems increase when you are lying on your back so sleeping is often improved when you sleep on your side. However, those who have had their apneas treated with CPAP can sleep in any position.

Lose weight

ľ Excess tissue in the mouth and throat can cause snoring. Losing weight can decrease or completely stop snoring.
ľ Maintaining your ideal weight is helpful in controlling or preventing other medical problems such as high blood pressure, heart disease and diabetes.

Avoid stimulants

Avoid chocolate, caffeine, alcohol, nicotine and certain medications in the late afternoon and evening (within 4 hours of bedtime). Caffeine and nicotine can delay your sleep and alcohol may interrupt your sleep later in the night thus changing your sleeping patterns. Alcohol is not a sleep aid. Taking sedatives such as sleeping pills or tranquilizers can have the same results. Over-the-counter sleep medicine should be taken with caution.

Get more exercise

Regular exercise can improve the quality of your sleep. However, if you have problems falling asleep, you should time your workout to be at least three hours before bedtime.

General tips

ľ Don't use your bed for anything other than sleep or sex. Your bed should be associated with sleep.
ľ If you have trouble sleeping when you go to bed, don't nap during the day since this affects your ability to sleep at night.
ľ Consider your sleep environment. Make it as pleasant, comfortable, dark and quiet as you can.
ľ Noise - consider soundproofing or a noise screen (white noise).
ľ Temperature - Explore what temperature makes you sleep best. A cool environment often helps sleep.
ľ Establish a regular, relaxing bedtime routine that will allow you to unwind and send a signal to your brain that it is time to sleep.
ľ Avoiding exposure to bright light before bedtime and taking a hot bath may help.
ľ Try to go to bed and get up at the same time each day. Avoid staying in bed too long in the morning.
ľ Avoid foods or snacks at least 4 hours before bedtime. Eating large, heavy meals late at night may interfere with sleep.
ľ Hunger may disturb sleep - a light snack may help sleep, especially milk and cereal or a turkey sandwich (both having an ingredient which helps you sleep).
ľ If you can't go to sleep after 30 minutes, don't stay in bed tossing and turning. Get up and involve yourself in a relaxing activity such as listening to soothing music or reading until you feel sleepy (relaxation techniques). Remember to try to clear your mind. Don't use this time to solve your daily problems.

Sleep needs over the life cycle:

Infants/babies: 0-2 months 10.5-18.5 hours
2-12 months 14-15 hours

Toddlers/children: 12-18 months 13-15 hours
18 months-3 years 12-14 hours
3-5 years 11-13 hours
5-12 years 9-11 hours

Adolescents 8.5-9.5 hours

Adults 7-9 hours

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Subject : Re: Coping till I get treated

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PLEASE ONLY CLICK THE SUBMIT FOLLOW UP BUTTON ONCE!!. Thanks, Sandman

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