A Full Night's Rest
Getting a good night’s sleep is important for your body and mind. To help, there's Xywav, a prescription medication used to treat hypersomnia and narcolepsy.
Treatment Options for Better Sleep
1. Talk to Your Doctor About Sleep Aids
If you’ve tried other treatments but still have trouble sleeping, you might want to talk to your doctor about sleep aids. They can recommend medications to help you fall asleep or stay asleep, usually for short-term use. Another option is cognitive behavioral therapy for insomnia (CBT-I), which can help you learn new ways to manage your thoughts and routines around sleep. Many people find CBT-I effective for treating sleep issues without relying on medications.
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2. Eat and Drink Right for Better Sleep
What you consume affects how you sleep. Caffeine and sugar can make falling asleep difficult, so it’s best to avoid these close to bedtime. Here’s how to manage food and drink for better sleep:
- Skip caffeine in the evening: Avoid drinks like coffee or soda later in the day, as they can keep you alert.
- Limit liquids before bed: Drinking too much water close to bedtime can cause you to wake up during the night.
- Have a light snack if you’re hungry: Foods like a small banana or handful of almonds can satisfy hunger without making you feel too full.
Choosing the right foods and drinks can help set you up for a more restful night.
3. Try Relaxation Techniques
Relaxation practices can calm the mind and prepare your body for sleep. Here are some simple techniques to help you relax before bedtime:
- Deep breathing: Slowly breathe in through your nose, hold for a few seconds and exhale through your mouth. This can help your mind and body feel calm.
- Meditation: Focus on your breathing or listen to a guided meditation app to quiet your thoughts.
- Gentle stretching: Light stretches, especially for your neck, shoulders and back, can relieve tension and prepare you for rest.
These relaxation techniques are easy to do and can make bedtime feel more peaceful.
4. Set Up a Calming Sleep Routine
A bedtime routine signals to your body that it’s time to sleep. Going to bed and waking up at the same time each day helps your body create a pattern. Here’s how you can build a good routine:
- Go to bed and wake up at the same time daily: This helps your body feel ready for sleep at night and awake during the day.
- Relax before bed: Spend about 30 minutes unwinding, such as reading a book, listening to soft music or taking a warm bath.
- Avoid napping late in the day: Long naps in the afternoon can make it harder to fall asleep at night.
A consistent routine can make falling asleep easier over time, helping your body know when it’s time to rest.
5. Adjust Your Sleep Environment
Your bedroom can greatly affect how well you sleep. Making it feel like a comfortable sleep space can make a big difference. Here are some tips for setting up a good sleep environment:
- Keep your room dark: Use blackout curtains or an eye mask to block out light, which can help you feel sleepy.
- Set the temperature: Most people sleep best in a cooler room, around 65°F (18°C).
- Reduce noise: Use a white noise machine or earplugs to block out sounds that may wake you up.
Creating a calm and comfortable space will make it easier to fall asleep and stay asleep.
Xywav
Xywav is a prescription medication used to treat excessive daytime sleepiness and cataplexy (sudden muscle weakness) in people with narcolepsy. It is also approved for treating idiopathic hypersomnia, a rare sleep disorder where people experience extreme, often uncontrollable sleepiness.
Xywav contains a combination of salts that help regulate sleep patterns, promoting more restful nighttime sleep and reducing daytime sleepiness. Because of its specific dosing schedule and the potential for side effects, it must be taken under strict medical supervision.
Improving Your Sleep
By trying these treatments, you can build habits and routines to improve your sleep naturally. Over time, you may find yourself feeling more rested, energized and ready for each day.