Sleep Quiz: Possible solutions for YES answers
1)Does it usually take you longer than 30 minutes to fall asleep? ____
- Try steps #1-#6
- Try relaxing in a warm bath using Ebsom salt and baking soda- one cup of each.
- Consult your physician for possible use of medications as a temporary trial2)Do you wake up more than twice a night? ____
- Try steps #1-#63)Do you regularly drink coffee, tea, caffeinated pop or alcoholic drinks? ____
- Try step #14)Do you feel that you are currently under significant stress? ____
- Try steps #5 & #65)Do you feel that stress and/or anxiety are contributing factors to your sleeping difficulties?
- Try steps #5 & #6 & Discuss this with your physician for other management options6)Do you feel that you are sensitive to noises and/or that noises wake you up? ____
- Try wearing earplugs when sleeping7)Do you have sources of light in your bedroom at nights? ____
- Try wearing eyeshades when sleeping8)Do you sleep in the same bed or room as someone who snores or keeps you from sleeping for any reason? ___
- Try wearing earplugs when sleeping
- Experiment by changing bedrooms temporarily, to determine if it is a factor9)Do you feel that the air in your bedroom too hot, cold or unclean? ____
- A room temperature between 17-20 deg.C (60-95 deg.F) are suggested to be the best sleeping conditions
- For fresh air consider opening windows or using a HEPA air filter in your bedroom10)Do you feel that your mattress or pillow is uncomfortable or more than 5-10 years old?
- Consider a new semi-firm mattress and/or a new pillow11)Do you sleep on your stomach? ____
- Do not sleep on your stomach, which is easier said than done. Try a body pillow, which may help prevent rolling on to your stomach12)Do you have “creeping, crawling or tingling” feelings in your legs? ____
- Consult your physician regarding the possibility of “restless leg syndrome”.
- Some non-medicinal suggestions include, massaging of the legs, exercising, and eliminating alcohol and caffeine intake13)Do you think you snore loudly, gasp or stop breathing during sleep? ____
- Consult your physician regarding the possibility of “obstructive sleep apnea”.
- Management options include dental appliances or the use of a continuous positive airway pressure (CPAP) mask at nights
Posted on: January 19, 2006
Categories: Relevant Physical Therapy Articles