Simple tips to improve your sleep quality
For people with lupus, sleep is critical in helping to prevent flares, manage fatigue, conserve energy and keep your immune system healthy.
Set a reasonable target
Find out how much sleep you really need by reviewing the National Sleep Foundation’s sleep duration recommendations.
Source: SleepFoundation.org, How Much Sleep Do We Really Need?
Pay attention to your sleeping environment
Make sure that your bedroom is a good environment for encouraging sleep by using curtains or shades that block light. Other things that help are using calming colors for the walls and using a white noise generator or fan to mask ambient sound. In addition, make sure you have a comfortable mattress, pillow and bedding.
Create a pre-bedtime ritual
You can prepare for sleep by exercising daily, ideally approximately 5-6 hours before you go to sleep. You should also avoid caffeine, nicotine and alcohol, particularly before bed time. Relaxing activities – such as reading or taking a warm bath – can help you fall asleep faster and improve your quality of sleep. Worrying can create troubles with your sleep patterns, so consider writing down your thoughts and worries before going to bed to help clear your mind.
Don't stay in bed if you're awake and restless
If possible, have set a schedule to give yourself sufficient time for sleeping and remember that if you have trouble sleeping, the best approach is to get out of bed and do something relaxing until you feel tired since sleeplessness can create anxiety and further contribute to insomnia.
Use the power of natural light to help you wake up
Ideally, it is best to wake up with the sun as it can help the body’s internal biological clock reset itself each day. There are products on the market now that mimic the sunlight coming up in place of an alarm sound, which may be worth exploring. Know when to see a professional If none of these tips helps and you continue to have trouble getting quality sleep, consult with your doctor about potential sleep disorders.
Sleep deprivation can be serious, but taking these steps will ensure optimum health through better sleep.