Tips for healthy sleep

We all know that getting a good night’s sleep is important for living a healthy life. But sometimes life just gets in the way, especially if you are suffering from an illness. And what if you have sleep issues like sleep apnea or insomnia?

This scenario might be all too common for MS patients, who may have issues sleeping because of medications, treatments or symptoms. Nearly half of all MS patients report sleep related issues like sleep apnea and insomnia. With sleep being such a huge part of our health, this can pose serious issues for MS patients.

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So what can you do to combat sleep issues and get a good night’s sleep? I’ve rounded up some tips for healthy sleep:

DO:

• Go to bed & wake up at the same time each day.
• Keep your room dark. The darker the better, as even a little light can disrupt sleep.
• Exercise. Even as little as 10 minutes of exercise a day can help you sleep better at night. just remember not to do it too close to bedtime as it can disrupt sleep.
• Try setting an alarm to go to bed. This might help you remember when to shut down at night.
• Put on some socks. Studies show that keeping your feet warm can help you fall asleep faster.
• Create a tranquil bedroom. Use a neutral color on the walls, keep your artwork minimal, and make sure your bed is comfy. You can even try using a noise machine like the Dohm (I use this and I love it!), or a diffuser for essential oils, like lavender that promote sleep.
• Practice yoga or meditation before bed to destress & relax your mind from a busy day. You can even try a meditation app with sleep stories.
• Get some sunlight in the morning. It helps you wake up for your day & will help you fall asleep earlier at night.
• Develop a relaxing bedtime routine. Try a soothing face wash, aromatherapy balm and reading a book; just make sure it’s not on a tablet. 

DON’T:

• Nap over 30 mins & make sure it’s not too close to bed time.
• Drink caffeine late in the day or evening.
• Have alcohol or nicotine.
• Use your bed for anything but sleep.
• Use any screens while you’re winding down.

Remember, it’s always important to talk to your doctor about your sleep symptoms. I’m sure they can give you some insight & maybe even some more sleep tips!

For even more information and detailed treatments for sleep apnea & insomnia in MS patients, check out this article. For more general sleep tips check out this article too.

Let me know if these tips help you. I’m definitely gonna try some myself. Happy snoozing!

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