Dealing With Insomnia

I recently went to a pulmonologist to discuss sleep issues, mainly insomnia. I’ve had insomnia for a long time. Also, my daughter kept telling me that I snore. I said, “I definitely don’t snore, that’s not true.” The doctor gave me a take-home sleep test. You put on an apparatus that is not uncomfortable at all but it allows the doctor to analyze your sleep patterns. Once you wear it for one night’s sleep, you return it to the doctor the next day.

What I discovered is that I definitely snore and I sleep on my side 45% of the time. The doctor concluded that I don’t have sleep apnea. But he did help me with insomnia. Here are the guidelines he gave me:

Keep the bedroom dark, quiet, and cool.
Remove bedroom clock from sight.
Increase exercise but not 2 hours before bedtime.
No naps. Regular/sleep-wake times.
Limit alcohol and caffeine. No large meals or excessive fluids 2 hours before bedtime.
Go to bed when sleepy. Get out of bed when unable to fall asleep after 30 minutes.
If you get out of bed, read in a chair or sofa under low light. (Do not read your phone, keep a book or magazine next to your bed with a low reading light)
Do not watch TV, use the computer, study or eat in bed. Use the bed for sleeping (keep it separate)
Stabilize circadian rhythm. Keep a sleep diary.