Sleep Disturbance and HIV

Sleep disturbance and HIV often go hand-in-hand, as a symptom of depression, anxiety or as side effect of anti-HIV medication.


No more sleep disturbance



SLEEP HYGIENE

1) Sleep at about the same time everyday. Go to bed as early as you can and try to stick to the same time every night. This teaches your body that that is bed-time thus making it easier to doze off.

2) Establish a bedtime routine. Be it having a warm bath, reading a book or listening to soothing music, establish a bedtime routine and adhere to it. Relaxing activities help to get rid of stress.

3) Avoid too many fluids near bedtime. Too many fluids could give you a bloated feeling and a restless night.

5) Avoid alcohol near bedtime. Many people take a drink to help them doze off at night - it can help you doze off faster but it actually has a negative effect on the quality of sleep. Those who drink before bed are more prone to awakening at night, find it hard to go back to bed and have more difficulty waking up in the morning.

6) Avoid sugary foods and caffeine near bedtime. They can stimulate your mind, make make you restless and keep you awake.

7) Avoid large meals near bedtime. Have your last meal at least three hours before bed. This allows enough time for the food to digest so you are more comfortable through the night.

8) Dark, silent bedroom. Switch off any lights and/or noisy appliances in your bedroom as they can serve as a distraction, causing sleep disturbance.

9) Avoid exercising near bedtime. Exercising is a great way to eliminate stress - but not near bedtime. Exercising releases hormones called endorphins, which can act as natural stimulants (of the mind and body), and the body may not slow down enough to allow for a restful night.