Sleep disturbance or problem? Use the Rule of Three.

Everyone has difficulty sleeping from time to time. You use an hour or so to fall asleep only to wake up in the middle of the night for no reason at all. After spending another hour to get back to sleep, you wake up again and repeat the process until morning.

What is Normal?

While what is “normal” can vary from person to person. The real question you need to ask is whether you should seek help with your issue or not.

Dr. Shelby Harris at the Sleep-Wake Disorders Center at Montefiore Medical Center gives great advice in answering this very question:

Sleep professionals like to use the “rule of threes” to figure out whether you should seek help. Consult with your doctor if the problem happens at least three times a week, with at least 30 minutes awake at night, and continues for at least 30 days.

The Rule of Three

As you can see, there are 3 things to pay attention to:

Three Times a Week
At least 30 Minutes Awake at Night
Continues for At least 30 days

If all three of these are in place, it is time to speak with your health care provider.

Additional Tips

Dr Harris covers 8 tips to help you sleep better:

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Don’t fall prey to the “sleep extension” trap.

Don’t nap.

Limit alcohol, nicotine, liquids, heavy meals and exercise all within three hours of bedtime.

Avoid caffeine within eight (or more) hours of bedtime.

Don’t lie in bed at night if you can’t sleep.

Don’t watch the clock.

Work on managing stress, anxiety and depression.

Keep your bedroom quiet, dark and at a comfortable temperature.

Consider how wide spread sleep issues are, it is worth reading her article below.

From The Huffington Post via Lifehacker

I have included these tips among my 74 in my book below.

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