Sleep tips to combat insomnia - Albuquerque Journal

Sleep tips to combat insomnia

Illustration by Cathryn Cunningham/Journal

Experts offer sleep tips to combat insomnia
Developing a habit for good sleep practices can help people reset the body’s internal clock, or circadian rhythm, and break the cycle of insomnia. Here are some measures as recommended by Dr. Shanna Diaz, medical director of the Sleep Disorder Center of the University of New Mexico; Roxroy Reid, a licensed clinical social worker at Bosque Mental Health in Albuquerque; and various online sources, including sleepfoundation.org.

  • Allow about eight hours each night for sleep. Going to bed about the same time and waking up about the same time consistently will help reset the body’s internal clock.
  • Don’t train your brain to associate your bed with dread. If you’re not sleeping well, get out of bed and sit in a chair in the dark until you feel sleepy, and then return to bed. Reading under a soft light is OK, but do not turn on the television or look at your computer, tablet or phone. These operate with a different wavelength of blue light that tells our brain it’s daytime and you should be awake. Turn these devices off at least 45 minutes before going to bed.
  • Don’t look at the clock after you go to bed. That only serves to magnify the anxiety of insomnia and causes people to calculate how much time they have left to get some shut-eye.
  • Daytime exercise helps nighttime sleeping, but don’t do vigorous exercise within four or five hours of going to bed. Exercise causes endorphins to circulate in the body, which can interfere with initiating sleep.
  • Avoid going to bed hungry, but don’t overeat. Allow no less than three hours between dinner and bedtime, so that digestion can occur and contents of the stomach move into the small intestine. This will help prevent heartburn and bloating, which can disturb sleep.
  • Stay hydrated during the day so you don’t have to drink so much at night and wake from sleep to use the bathroom.
  • The effects of caffeine can last for several hours. Avoid late evening coffee, tea, sodas, chocolate and other food and drink containing caffeine.
  • Alcohol sedates the brain pathways that help people sleep as well as the pathways that keep people awake. As the alcohol wears off, all the pathways become active again and that can interfere with sleep. Avoid drinking alcoholic beverages two to four hours prior to going to bed.
  • The body is more relaxed and receptive of sleep when the room temperature is cooler. Sleep experts say a good range is from 65 to 68 degrees.

 

Home » From the newspaper » Sleep tips to combat insomnia


Albuquerque Journal and its reporters are committed to telling the stories of our community.

• Do you have a question you want someone to try to answer for you? Do you have a bright spot you want to share?
   We want to hear from you. Please email yourstory@abqjournal.com

taboola desktop

1
'Contemporary Ex-Votos: Devotion Beyond Medium' explores the understudied iconographic ...
Arts
Opening on Sept. 30, at the ... Opening on Sept. 30, at the New Mexico State University Art Museum, 'Contemporary Ex-Votos: Devotion Beyond Medium' sheds light on this understudied
2
Former reporter pulls from personal experience in 'The Power ...
Arts
Elizabeth 'Digger' Doyle is the protagonist ... Elizabeth 'Digger' Doyle is the protagonist of Rosalie Rayburn's lively, crisply-written debut novel 'The Power of Rain.'
3
One-woman play 'Katie's Tales' debuts at Fusion's Cell Theatre
Arts
Fresh off a run at the ... Fresh off a run at the Edinburgh Fringe Festival, Agnieszka Kazimierska's one-woman play debuts at Fusion's Cell Theatre on Sept. 30 and Oct. 1.
4
A look at five pieces exploring the intersections of ...
Arts
Exhibit on view at the National ... Exhibit on view at the National Hispanic Cultural Center
5
ALT brings one-woman play 'The Belle of Amherst' back ...
Arts
The Albuquerque Little Theatre production 'The ... The Albuquerque Little Theatre production 'The Belle of Amherst' kicks off its two week run beginning at 7:30 p.m. Friday, Sept. 30.
6
NMPhil announces rock and pop series
Arts
Rock and pop music fans can ... Rock and pop music fans can hear the music of the movies, flamenco fusion and a symphonic version of Genesis when the New Mexico ...
7
New concertmaster to make NMPhil debut Sept. 25
Arts
On Sunday, Sept. 25, Cármelo de ... On Sunday, Sept. 25, Cármelo de los Santos will give his first concert with the New Mexico Philharmonic at Immanuel Presbyterian Church, playing the ...
8
Now is the time to prep for moving citrus ...
Arts
It's time to start to monitoring ... It's time to start to monitoring your trees for any pests that could be congregated or hidden on the citrus.
9
Prep football: Cibola stays unbeaten with wild win over ...
Featured Sports
Should this count as one comeback ... Should this count as one comeback for the multiple personality Cibola Cougars, or two? Unbeaten Cibola (5-0) on Saturday afternoon not only trailed Los ...