What Are Your Sleep Patterns? 
Do you have trouble falling asleep? Do you fall asleep easily, then wake up 5 hours later and can't
fall back asleep? Do you wake up several times during the night and have trouble staying asleep?
If so, you are one of over 100 million Americans who experience some form of insomnia and your
sleep may be improved by better sleep habits.

Tips For Better Daytime Habits 
• Do not nap during the day. If you are having trouble sleeping at night, try not to nap
during the day because you will throw off your body clock and make it even more difficult to
sleep at night. If you are feeling especially tired, and feel as if you absolutely must nap, be
sure to sleep for less than 30 minutes, early in the day. 
• Limit caffeine and alcohol. Avoid drinking caffeinated or alcoholic beverages for several
hours before bedtime. Although alcohol may initially act as a sedative, it can interrupt
normal sleep patterns. 
• Don't smoke. Nicotine is a stimulant and can make it difficult to fall asleep and stay asleep.
Many over-the-counter and prescription drugs disrupt sleep. 
• Expose yourself to bright light/sunlight soon after awakening. This will help to regulate
your body's natural biological clock. Likewise, try to keep your bedroom dark while you are
sleeping so that the light will not interfere with your rest. 
• Exercise early in the day. Twenty to thirty minutes of exercise every day can help you
sleep, but be sure to exercise in the morning or afternoon. Exercise stimulates the body and
aerobic activity before bedtime may make falling asleep more difficult. 
• Check your iron level. Iron deficient women tend to have more problems sleeping so if
your blood is iron poor, a supplement might help your health and your ability to sleep. 
 

Tips For A Better Sleep Environment
• Make sure your bed is large enough and comfortable. If you are disturbed by a restless
bedmate, switch to a queen- or king-size bed. Test different types of mattresses. Try
therapeutic shaped foam pillows that cradle your neck or extra pillows that help you sleep
on your side. Get comfortable cotton sheets. 
• Make your bedroom primarily a place for sleeping. It is not a good idea to use your bed
for paying bills, doing work, etc. Help your body recognize that this is a place for rest or
intimacy. 
• Keep your bedroom peaceful and comfortable. Make sure your room is well ventilated
and the temperature consistent. And try to keep it quiet. You could use a fan or a "white
noise" machine to help block outside noises. 
• Hide your clock. A big, illuminated digital clock may cause you to focus on the time and
make you feel stressed and anxious. Place your clock so you can't see the time when you
are in bed. 

Tips For A Better Pre-Sleep Ritual 
• 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. Don’t oversleep to make up for a poor night’s sleep – doing that for even a
couple of days can reset your body clock and make it hard for you to get to sleep at night. 

Tips For A Better Pre-Sleep Ritual Cont. 
• 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. Spending quiet time can make falling asleep
easier. This may include meditation, relaxation and/or breathing exercises, or taking a warm
bath. Try listening to recorded relaxation or guided imagery programs. 
• Don’t eat a large, heavy meal before bed. This can cause indigestion and interfere with
your normal sleep cycle. Drinking too much fluid before bed can cause you to get up to
urinate. Try to eat your dinner at least two hours before bedtime. 
• Bedtime snacks can help. An amino acid called tryptophan, found in milk, turkey, cheese,
and peanuts, helps the brain produce serotonin, a chemical that helps you relax. Try
drinking warm milk or eat a slice of toast with peanut butter or a slice of mozzarella cheese
before bedtime. 
• Jot down all of your concerns and worries. Anxiety excites the nervous system, so your
brain sends messages to the adrenal glands, making you more alert. Write down your
worries and possible solutions before you go to bed, so you don't need to ruminate 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. 
• Go to sleep when you are sleepy. When you feel tired, go to bed. 
• Avoid "over-the-counter" sleep aids, and make sure that your prescribed medications do
not cause insomnia. There is little evidence that supplements and other over-the-counter
"sleep aids" are effective. In some cases, there are safety concerns. Antihistamine sleep
aids, in particular, have a long duration of action and can cause daytime drowsiness.
Always talk to your doctor or healthcare practitioner about your concerns! 

Tips For Getting Back To Sleep 
• Do visualization. Focus all your attention on your toes or visualize walking down an
endless stairwell. Thinking about repetitive or mindless things will help your brain to shut
down and adjust to sleep. 
• Get out of bed if unable to sleep. Don’t lie in bed awake. Go into another room and do
something relaxing until you feel sleepy. Worrying about falling asleep actually keeps many
people awake. 
• Don't do anything stimulating. Don't read anything job related or watch a stimulating TV
program (commercials and news shows tend to be alerting). Don't expose yourself to bright
light. The light gives cues to your brain that it is time to wake up. 
• Get up and eat some turkey. Turkey contains tryptophan, a major building block for
making serotonin, a neurotransmitter, which sends messages between nerve cells and
causes feelings of sleepiness. Eating foods containing tryptophan raise the levels of
serotonin produced in the body, which in turn increase a person's feeling of sleepiness. It is
best to eat tryptophan on an empty stomach. Other foods, besides turkey, that contain a
notable amount of tryptophan are: milk, mozzarella cheese, cottage cheese, yogurt, ice
cream, chicken, cashews, soy beans and tuna. 
• Consider changing your bedtime. If you are experiencing sleeplessness or insomnia
consistently, think about going to bed later so that the time you spend in bed is spent
sleeping. If you are only getting five hours of sleep at night, figure out what time you need to
get up and subtract five hours (for example, if you want to get up at 6:00 am, go to bed at
1:00 am). This may seem counterproductive and, at first, you may be depriving yourself of
some sleep, but it can help train your body to sleep consistently while in bed. When you are
spending all of your time in bed sleeping, you can gradually sleep more, by adding 15
minutes at a time. 

Try to incorporate as many of the above suggestions as needed to help your sleep patterns.  If you
do not experience an improvement in your sleep quality within about one week, please follow up
with your physician. 
 

Frank Gargano DPT, OCS, MCTA