Simple, effective strategies to improve your sleep
Tips on better sleep
We call this important list "sleep hygiene" techniques.
How to use:
Sit down, read the list, use a yellow highlighter on anything you are not doing regularly.
Work faithfully on incorporating every single thing into your life.
If you then still have trouble sleeping, talk to your doctor. Ask if you should get a sleep study to figure out if you have a treatable sleep disorder
Get other advice for living better with lupus from "The Lupus Secrets"
Thank you Kelli of "More than Lupus" for posting the Ask Dr. T question
Sleep Hygiene Techniques
- Maintain a regular sleep schedule; get up and go to bed the same time daily even on non-work days and holidays.
- Reduce stress in your life.
- Get exposure to light first thing in the morning to set your biological clock. Consider using a non-UV source of light exposure such as the Philips goLITE or the Miroco non-UV light.
- Exercise daily; mornings and afternoons are best. Don’t exercise right before bedtime.
- Avoid naps late in the afternoon or evening.
- Finish eating two to three hours before bed; a light snack is fine, but avoid foods containing sugar as it can stimulate the mind and interfere with falling asleep.
- Limit fluids before bed to keep from getting up to urinate throughout the night.
- Avoid caffeine six hours before bed.
- Do not smoke; if you do, don’t smoke for two hours before bed; nicotine is a stimulant.
- Avoid alcohol two to five hours before bed; alcohol disrupts the sleep cycle.
- Avoid medicines that are stimulating (ask your doctor).
- Avoid stimulating mind activities for a few hours before bed (reading technical articles, listing tasks to do, trouble-shooting, paying bills, etc.).
- Have a hot bath one to two hours before bed; it raises your body temperature and you will get sleepy as your temperature decreases again afterward.
- Keep indoor lighting low for a few hours before bed.
- Establish a regular, relaxing bedtime regimen (aroma therapy, drink warm milk, read, listen to soft music, meditate, pray, do relaxation/breathing exercises).
- Ensure your sleeping environment is quiet and comfortable (comfortable mattress and pillows; white noise like a fan; pleasant, light smells).
- If pets ever wake you, keep them outside of the bedroom.
- Use the bedroom only for sleep and sex; never eat, read, or watch TV in bed.
- Never keep a TV, computer, or work materials in your bedroom.
- Go to bed only when sleepy.
- If you can’t go to sleep within fifteen to twenty minutes in bed, go to another room and read something boring under low light, meditate, pray, listen to soft music, or do relaxation/breathing exercises until sleepy.
- If you have dry mouth problems, use a mouth lubricant such as Biotene Mouth Spray before you go to bed.
Come join us NOV 21 on Zoom
Lupus Seminar ...
No airplane flight!
No expensive eating out!
Sit down in your jammies with a cup of coffee, type any questions in the comments box during the meeting, share your experiences with other lupus patients and enjoy
Don Thomas, MD, author of "The Lupus Encyclopedia" and "The Lupus Secrets"
Lupus by Shanelle Gabrielle
"I still have a purpose ... A reason to smile ... I'm still living my life with no regrets."
You think you own me
Squeezed my life in your palms
Taken over my body
You think you are me
You think because
You've hijacked this vessel that you're captain
You think you can get away with mutiny
I'm still the same me
The same beautiful butterfly floating on the breeze
I ain't scared to wrestle the wind
To battle Raynauds thorns
Not afraid to diss this disease
To find peace
Be at ease with this disease
I miss my old life but I'm fashioning a new one with this disease
In no way am I saying this is easy
The way my cells fight themselves
That my chest being in a cage of pleurisy
That my scalp cries strands of my hair
That the pain in my knees which interfere with my prayers
Make it hard to sometimes find the joy in life
Makes the sun less bright
But I know no matter what
There's nothing that'll take away my fight
When it seems to make my day feel like night
I'll still reach for a star
When it seems my world spins left
I've resolved to force it to revolve right
And even if my limbs refuse to move
My spirit will still dance
Every day I'm going to
Choose to enhance this universe with my presence
In any way I can
Lupus is not me
But it's the spark that created a flame
My disease is not me
But it's the source of my vanity
Lupus you can't damage me
Because my body isn't all I possess
I still have a purpose
A reason to smile
I'm still living my life with no regrets.
Copyright Shanelle Gabriel
Share your comments below. Do you have a poem or other artistic work about lupus that you would like to share?
Note that Dr. Thomas' posts are for informational purposes only, and are not meant to be specific medical advice for individuals. Always seek the advice of your healthcare provider with any questions regarding your own medical situation.
DONALD THOMAS, MD