Dealing with Insomnia 3 of 11
Tips for Adults and Adolescents
The American Academy of Sleep Medicine (AASM) offers the following tips for adults and adolescents on how to get a good night's sleep:
· Follow a consistent bedtime routine.
· Establish a relaxing setting at bedtime.
· Get a full night's sleep every night.
· Avoiding utilizing bed for activities other than sleep or intimacy.
· Avoid foods or drinks that contain caffeine, as well as any medicine that has a stimulant, prior to bedtime.
· Do not bring your worries to bed with you. Bedtime is a time to relax, not to hash out the stresses of the day.
· Not napping during the day. If you must snooze, limit the time to less than one hour and no later than 3 p.m.
· Do not go to bed hungry, but don't eat a big meal before bedtime either.
· Avoid any rigorous exercise within six hours of your bedtime.
· Make your bedroom quiet, dark and a little bit cool.
· Get up at the same time every morning.
The AASM offers some tips to help your child sleep better:
- Follow a consistent bedtime routine. Set aside 10 to 30 minutes to get your child ready to go to sleep each night.
- Establish a relaxing setting at bedtime.
- Interact with your child at bedtime. Don't let the TV, computer or video games take your place.
- Keep your children from TV programs, movies, and video games that are not right for their age.
- At bedtime, do not allow your child to have foods or drinks that contain caffeine. This includes chocolate and sodas. Try not to give him or her any medicine that has a stimulant at bedtime. This includes cough medicines and decongestants.
Parents who suspect that their child might be suffering from a sleep disorder are encouraged to consult with their child's pediatrician or a sleep specialist. Adults and adolescents are encouraged to consult with their primary care physician or a sleep specialist.
SleepEducation.com, a patient education Web site created by the AASM, provides information about various sleep disorders, the forms of treatment available, recent news on the topic of sleep, sleep studies that have been conducted and a listing of sleep facilities.
AASM is a professional membership organization dedicated to the advancement of sleep medicine and sleep-related research.
SLEEP 2008, the 22nd Annual Meeting of the Associated Professional Sleep Societies and the world's largest annual gathering of sleep scientists and sleep medicine professionals, will take place in Baltimore, Maryland, from June 9-12, 2008. SLEEP 2008 will bring together an international body of 5,000 leading researchers and clinicians, who will present and discuss over 1,100 new findings and medical developments related to sleep and sleep disorders. The deadline to register is Friday, May 30, 2008. Contact Jim Arcuri at (708)492-0930, ext. 9317, or jarcuri@aasmnet.org for more information or to register for a free press pass. More details, including the program schedule and a list of invited lecturers, are available at http://www.SleepMeeting.org.
American Academy of Sleep Medicine