FEBRUARY 28 th is…

1. FEBRUARY 28th is…

2. PUBLIC SLEEPING DAY Z Z Z

3. public parks • on the beach • on the job (at your own risk) • any public transportation • in the library • at the gym (not in the pool!!) • in your car (while parked) • Walmart!!! • laundromats • college campuses ;) • in a waiting line

4. Having TROUBLE Sleeping? Here are some tips: TIPS FOUND AT: http://www.helpguide.org/life/sleep_tips.htm

5. Exercise!!! • Besides keeping you in shape, regular exercise can make it easier for you to fall asleep and stay asleep! Try to keep it in the morning or afternoon, though, because exercising at night will actually make it more difficult for you to fall asleep. If night’s your only option, do something more slow and relaxing, like yoga! • Light!!! • Our internal body clocks are sensitive to light and dark. So, sleep in the dark and be active in the light! • Naps…. • Some people can take a short afternoon nap and still sleep well at night. Some can’t. If you must take a nap, do it in the early afternoon and for no longer than 30 minutes.

6. Alcohol, caffeine, and smoking… • Alcohol may knock you out, but it reduces your sleep quality. • Caffeine can interfere with your sleep even after 10-12 hours of consumption! Start cutting back, or at least eliminate your intake past lunch. • Smoking- Nicotine is an addictive stimulant. Enough said. • Ask YOURSELF these questions: • Is my bed big enough for me to stretch in? • Are the pillows I’m using right for me? • Is there too much noise? • Is the room dark enough? • Is the temperature comfortable for me? • Am I using my bed just for sleeping (intimacy is okay, too), or do I use it for other activities like watching TV, doing homework, and talking on the phone?

7. Keep a regular bedtime schedule, including weekends. • Time of day serves as a powerful cue to your body clock that it is time to sleep and wake. Go to bed and wake up at the same time each day, and it will be easier and easier to fall asleep. However tempting it may be, try not to break this routine on weekends when you may want to stay up much later or sleep in. Your overall sleep will be better if you don’t. • Don’t eat a lot before bed. • Maybe a rich, hearty dinner, topped off with a big slice of chocolate cake might seem like the perfect way to end the day, but it’s wise not to eat a large meal within two hours of bed. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods as bedtime snacks.

8. Bedtime snacks that can help you sleep: • Glass of warm milk and half a turkey or peanut butter sandwich • Whole-grain, low-sugar cereal or granola with low-fat milk or yogurt • A banana and a cup of hot chamomile tea • Foods and drinks that interfere with sleep: • Too much food, especially fatty, rich food.  These take a lot of work for your stomach to digest and may keep you up. Spicy or acidic foods in the eveningcan cause stomach trouble and heartburn, which worsens as you are laying down. • Too much liquid. Drinking lots of fluid may result in frequent bathroom trips throughout the night. • If you suspect a food or drink is keeping you up, try eliminating it for a few days to see if sleep improves.

9. Ideas to help you prepare to sleep: • Reading a light, entertaining book or magazine • Visualization/meditation • Listening to soft music or radio broadcast • A light bedtime snack or a glass of warm milk • Hobbies such as knitting or jigsaw puzzles • Listening to books on tape

10. SLEEPING PILL INFORMATION FOUND AT: http://www.helpguide.org/life/sleep_aids_medication_insomnia_treatment.htm

11. Sixteen million sleeping pill prescriptions are written annually despite guidelines in 1988 warning of the danger of high dependence. If only sleeplessness could be completely cured by a simple pill! There are certainly plenty of over-the-counter sleep aids.  However, these medications are not meant for long term use. They can cause side effects and even rebound insomnia, where your sleep ends up worse than before. Prescription medications are no magic pill, either. If you must take sleep prescription medications, work carefully with your healthcare professional.

12. The Trouble with Sleep Medications The thought of a pill that can solve your sleep problems quickly is very appealing.   Unfortunately, sleep medications don't cure insomnia, and they can often make the problem worse in the long run. Concerns about the use of both over-the-counter and prescription sleep medications include: • Drug tolerance. You may have to take more and more of the sleep aid for it to work, which can lead to more side effects. • Drug dependence. You may come to rely on the medication to sleep, and will be unable to sleep or have even worse sleep without it. • Withdrawal symptoms.If you  stop the medication abruptly, you may have withdrawal symptoms, such as nausea, sweating andshaking. • Side effects. There are several side effects to sleep medications, such as drowsiness the next day, confusion, forgetfulness and dry mouth. These side effects can be severe. • Drug interactions. If you are taking other medications, sleeping medications can interact with them. This can worsen side effects and be dangerous with medications like prescription painkillers and other sedatives. • Rebound insomnia. If you need to stop the medication, sometimes the insomnia can become even worse than before. • Masking an underlying problem. There may be an underlying medical or mental disorder, or even a sleep disorder, that if treated would provide more relief from insomnia.

13. Over-the-Counter (OTC) Sleep Aids The main ingredient of over-the-counter sleeping pills is an antihistamine. Antihistamines are generally taken for allergies. However, histamine, a chemical messenger in the brain, promotes wakefulness, so antihistamine also has the effect of making you feel very sleepy. Some OTC sleep aids also include a pain reliever. OTC sleep aids are meant to be used for short term insomnia. Tolerance to the medication, meaning that you need a higher dosage of the medication for it to work, can develop in only a few days.