Sleep Hygiene Techniques Published Aug. 3, 2015 By Airman 1st Class John Hanson 5th Medical Operations Squadron MINOT AIR FORCE BASE, N.D. -- Sleep problems are an issue that affect many members of the United States Air Force. Whether it is difficulty falling asleep, staying asleep or not getting restful sleep, it is an issue that affects many people on a daily basis. There is often a root cause as to why people may have sleep issues and many can be treated with just a few simple solutions. A common strategy to improve sleep is to maintain a regular sleep schedule -- consistency is the key. Going to sleep around the same time every night helps the body develop a routine, and it makes falling asleep easier in the future. Although naps may seem necessary at times, they often disrupt the normal sleep cycle and will result in an individual experiencing difficulties falling asleep when desired. Shift workers have varying schedules and find it challenging to fall asleep when their shifts change. A good way to counter this problem is to develop a regular pre-bedtime routine. An example of this would be to brush your teeth, take a shower, listen to relaxing music and read a book right before going to bed. Going through these motions every night before going to bed will help the mind become more accustomed to a sleep schedule. It is important to avoid stimulating activities immediately prior to bedtime, as these can delay sleep onset. Examples of such activities include rigorous exercise, video games, watching TV or any activity that requires additional light sources. There are other causes that interfere with quality sleep. One common problem with falling asleep or getting restful sleep is consuming alcohol too close to bedtime. Although alcohol may make a person feel tired and help them fall asleep, it interferes with the ability to stay asleep. Broken or non-restorative sleep will leave them feeling unrested when they wake and tired throughout the day. Caffeine and nicotine, which are both stimulants, utilized too close to bedtime could also disrupt one's sleep pattern. It is recommended that caffeine not be taken within eight hours before bed; nicotine should be avoided within two hours of going to sleep. There are multiple strategies to aid members in falling asleep. A good tip is for a person to associate their bed with sleep alone. If other activities are done in bed, such as watching TV or playing video games, then the brain will not associate the bed with sleep. If a person is lying in bed and unable to get to sleep, there are a few relaxation techniques that could assist them. One technique is progressive muscle relaxation. This is done by tensing muscles from the feet up to the head, holding tension in the different muscle groups for ten seconds and then relaxing them. Another method is deep breathing which is taking slow deep breaths, holding them in then letting them out slowly. This will relax the body and prepare it for sleep. Sleep can be a difficult problem for many people, but with these simple tips and consistency, sleep problems can be significantly improved. If one tries the above strategies and continues to have sleep issues, the Behavioral Health Consultant in primary care offers one-on-one consultation and treatment for sleep problems.