Ways To Get A Better Night's Sleep

Chronic sleep deprivation can increase a patients risk for disease and compromise the immune system. Because it affects almost two out of three Americans it is important for licensed vocational nurses (LVNs) to address this issue with their patients and suggest certain practices that may improve sleep. LVNs should stress to patients the importance of uninterrupted sleep in order to receive the full benefits of rest.

The right kind of snacks before bedtime can help you achieve a restful sleep, just as the wrong snacks can ruin your chances of winding down. LVNs should encourage patients to avoid eating heavy meals shortly before sleeping as this can cause indigestion and make it difficult to fall asleep. Instead, night time snacks should consist of a small servicing of carbohydrates which trigger the release of a sleep-inducing hormone known as insulin. A small banana, a piece of whole grain toast, a half cup of unsweetened low-fat yogurt, or an 8-ounce glass of warm, low-fat milk are all appropriate pre-bedtime snacks. On the other hand, foods rich in tyramine, such as cheese, bacon, sausage, and cold cuts, should be avoided because they stimulate the body.

What you drink before bed is equally as important as what you eat. If patients have report having trouble falling asleep, LVNs should encourage them to limit their intake of coffee and caffeinated teas, especially after lunchtime. LVNs may also need to educate patients about the disruptive effect of alcohol on sleep. Although alcohol may induce an initial feeling of drowsiness, feelings of withdrawal can occur hours later which may awaken you and disrupt your sleep.

Patients should also be warned to avoid intense exercise several hours before going to bed because such activities cause a stimulating effect that may not wear off by the time bed time rolls around. Instead, LVNs can teach patients to practice a ritual of gentle stretching and deep breathing each night before bed to promote relaxation of the body and mind. Patients can also promote relaxation by creating an atmosphere conducive to sleep. Televisions and computers should be shut off because they can cause irritability and agitation. Lighting is also important and, based on the preference of the patient, the room should be kept dim or completely dark.