The Keys to Getting Better Sleep0

• The Nature of Illness
  Unfortunately, illnesses such as HIV disrupt our sleep on occasion. This is especially true if you are not feeling well or are fighting an opportunistic infection. Many times, concern and anxiety for your state of health will affect your ability to sleep as well.

Tips to Getting Better Sleep

Thankfully, there are ways to improve your chances of getting a good night sleep. Simple steps you can take each night to help you get a good night sleep and feel well rested each day.

• Create and Stick to a Sleep Schedule
  The human body will get accustom to going to sleep and waking up about the same time each day. That tendency is disrupted when we constantly change the time we go to bed and the time we wake. Set a schedule of when you will go to bed and when you will wake and stick to it as much as possible. This allows the body to get into a pattern, making better sleep more likely.

• Sleep at Night
  Unless your work schedule keeps you up all night, your sleeping should be done at night. In other words, no long naps during the day. While it is very tempting to lay on the sofa and nap for an hour or two (especially after a hard day) it will disrupt your sleep pattern and make falling asleep at night much more difficult.

• Watch What You Eat and When You Eat It
  Eating certain foods or eating late at night can disrupt your sleep. Food and drink with caffeine such as coffee, tea, and chocolate should be avoided as your bedtime approaches. A good rule of thumb is not to eat after you have dinner and not to drink caffeinated beverages after lunch. Prior to bedtime avoid foods that are spicy or high in sugar. In short, foods like these that stimulate your body should be avoided 4-6 hours before your bedtime.

• Avoid Alcohol Before Bedtime
  While alcohol can make you drowsy and even induce sleep, after a few hours the alcohol is metabolized and leaves the body, which has the opposite effect -- it acts as a stimulant. Like other foods and drink, alcohol should be avoided 4-6 hours before bedtime.

• Exercise...but at the Right Time
  Doesn't it figure? We are always preaching exercise and how good it is for you and now we are telling you not to. Actually, exercise is great just not too close to bedtime. Exercise gets your body's engine revving so to speak in high gear, making it difficult to fall asleep. Exercise for certain; just do it earlier in the day.

• Create a Good Sleep Environment
  Your sleep environment is very important. A clean, comfortable bed with comfortable bed linens are a must. The temperature should not be too warm or too cold. Comfortable bed clothing will help you feel like it is time for bed. Finally, block out daylight and noise as best you can. Light blocking shades are very effective in blocking out the light. Use ear plugs if you need to in order to minimize noise while you are trying to sleep. However, some people find "white noise" or soothing background sounds helpful when trying to fall asleep. Examples include rainfall, the wind, or nature sounds.

Speak with Your Doctor

If the above tips have not been helpful, talk with your doctor about your sleep issues. Many times, difficulty sleeping can be a sign that there is something going on with your health; physical and/or emotional. Your doctor can also help you sort through any issues that are preventing a good night sleep. In fact, sleep studies can be done to assess any physical issues, e.g sleep apnea, that are disrupting your sleep.