What caused the sleep disturbance.
What is the type of sleep disturbance.
What is the severity of sleep disturbance.
What is the recovery stage of the patient.
Practicing to decrease naps during the daytime as they interfere with the pattern of sleep. If you must nap, do it in the early afternoon, at the same time daily and not lasting more than 30-60 minutes.
Setting a regular bedtime and wake up at the same time every day.
If you have been awake for 15 minutes and have difficulty in falling a sleep, try getting out of bed and doing something non stimulating such as listening to music or reading a book. Avoid screens of any type such as computer, I pad and TV as the brain is stimulated by the type of light they emit.
Cutting down on caffeine which is a stimulant that can be found in coffee, chocolate, etc. Food, drinks and medications that contain stimulants should be avoided in the late evening.
Alcohol can affect sleep quality, contact your treating physician and ask him if it is safe to drink alcohol. If you are on medications that make you drowsy, consuming alcohol can be dangerous.
Quitting smoking and other nicotine containing substances, if you can’t then avoid them near bed time as nicotine is a stimulant and can disturb sleep in numerous ways.
Staying away from big meals close to bed time, at the same time don’t go to sleep and you are hungry. A light snack before bed can promote sleep.
Deep breathing: it is done by closing your eyes and taking deep slow breath, making each breath even deeper than the last.
Progressive muscle relaxation: it is done by tensing all the muscles as tight as you can, then completely relaxing them. Start at your toes and work your way up to the top of your head.
Imagining training: Close your eyes and imagine a calming place or activity.
Hypnosis: it is an altered state of consciousness, artificially induced.
Medications can be used to treat sleep problems and make sleeping better, they may be used alone or with other non-pharmacological methods. It is important to follow your physician’s orders and take the medications as described.