Rules of Threes for Sleep

Theresa Lengerich, PsyD, a clinical psychologist, recommends a “rule of threes” to see a better night’s rest.

  1. Are you waking up at least three nights a week?
  2. Does it take longer than 30 minutes to get back to sleep?
  3. Has this been going on for 30 days or more?

If you have said “yes” to these questions it may be time to make an appointment with your doctor or learn about how to gain a better sleep cycle. You may need to better understand why you can’t get the rest you need to stay energized and healthy

Sometimes, medications can help and or may be prescribed. You may also want to check with your doctor to see if an over-the-counter drug could be useful. There is medicine that can help treat insomnia as well and your doctor might even advise getting a new mattress. Adjustable electric beds with some mattresses like memory foam may even help with sleeping.

Your doctor might also recommend a sleep study which can be done at a local sleep clinic or even in your home. During the study, doctors will monitor you while you sleep to see if you have sleep apnea, restless legs syndrome, or other treatable disorders.

If your insomnia doesn’t come from a physical health problem, your doctor may refer you to a psychologist. They can help provide relaxation training, behavior therapy, and other methods to help you get better sleep.

Craftmatic® Adjustable Beds equipped with optional heat and massage, may provide temporary relief of low back pain, minor aches and pains due to muscular fatigue or overexertion, edema or swelling of the legs, poor local blood circulation of the legs, symptoms of hiatus hernia, symptoms of gastric reflux, nighttime heartburn. The optional heating accessory provides temporary relief from mild arthritis and joint pain, as well as muscle pain associated with stress and tension. Sleeping in an upright position may reduce or ease light and occasional snoring.

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