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Have Sleeping Trouble?

Modifying your sleep environment and behaviors are positive first steps toward improving your sleep. Utilizing some or all of the following suggestions will likely improve the quality of sleep you get each night:

• Keep a regular schedule. Try to go to bed and wake up at the same time everyday, even on the weekends. Keeping a regular schedule will help your body expect sleep at the same time each day.
• Make sure your sleep environment is comfortable, dark, and quiet.
• Incorporate bedtime rituals. Listening to soft music, sipping a cup of herbal tea, etc., cues your body that it's time to slow down and begin to prepare for sleep.
• Relax for a while before going to bed. This may include meditation, relaxation and/or breathing exercises, or taking a warm bath before bedtime. Try listening to recorded relaxation or guided imagery programs.
• Eat only a light snack before bed. Eating a large, heavy meal can interfere with your normal sleep cycle. Try to make sure you eat dinner at least 2-3 hours before your bedtime.
• Drink warm milk before bedtime. In addition to being soothing, milk and dairy products contain tryptophan, a natural sleep enhancer. Plus, the warmth may temporarily increase your body temperature and the subsequent drop may hasten sleep.
• Jot down all of your concerns and worries. Think about your worries and possible solutions before you go to bed, so you don't need to mull them over in the middle of the night. A journal or "to do" list may be very helpful in letting you put away these concerns until the next day when you are fresh.
  

Self-Care at Home

These sleep hygiene measures are important for all parasomnias:

• Go to bed at the same time each night.
• Use the bed only for sleeping and intimacy.
• Avoid napping.
• Avoid stress, fatigue, and sleep deprivation.
• Avoid vigorous activity prior to bedtime, though a brief period of aerobic activity 4 hours before bedtime may be helpful.
• Avoid cigarettes, alcohol, and excessive caffeine.

In general, when a person has been diagnosed with sleepwalking, the following precautions need to be taken:

• Remove potentially dangerous items.
• Have the person sleep in a bedroom on the ground floor if possible.
• Lock the doors and windows.
• Cover glass windows with heavy drapes.
• Place an alarm or bell on the bedroom door.

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