Tips For Getting a Good Night's Sleep
- Stick to a sleep schedule. Go to bed and wake up the
same time each day.
- Exercise is great but not too late in the day. Get aerobic exercise
during the day to reduce stress hormones, but avoid anything too strenuous
within 3 hours of bedtime. Regular exercise may promote deeper sleep.
- At bedtime, keep your mind off worries or things that
upset you; avoid discussing emotional issues in bed.
- Avoid caffeine and nicotine. Coffee, colas, certain teas, and
chocolate contain the stimulant caffeine, and its effects can
take as long as 8 hours to wear off fully.
- Avoid alcoholic drinks before bed. Alcohol robs you
of deep sleep and REM sleep, keeping you in the lighter
stages of sleep. You also tend to wake up in the middle of
the night when the effects of the alcohol have worn off.
- Avoid large meals within two hours of bedtime. If you are hungry,
a glass of milk or a light snack is a good choice. Milk contains
amino acids that have been shown to help people go to sleep.
- If possible, avoid medicines that delay or disrupt your
sleep. Some commonly prescribed heart, blood pressure, or
asthma medications, as well as some over-the-counter and
herbal remedies for coughs, colds, or allergies, can disrupt
sleep patterns.
- Don't take naps after 3 p.m. Naps can help make up for
lost sleep, but late afternoon naps can make it harder to fall
asleep at night.
- Relax before bed. Don't overschedule your day so that no
time is left for unwinding.
- Take a hot bath before bed. The drop in body temperature
after getting out of the bath may help you feel sleepy, and the
bath can help you relax and slow down so you're more ready
to sleep.
- Have a good sleeping environment. Get rid of anything
that might distract you from sleep, such as noises, bright
lights, an uncomfortable bed, or warm temperatures.
- Have the right sunlight exposure. Daylight is key to
regulating daily sleep patterns. Try to get outside in natural
sunlight for at least 30 minutes each day.
- Don't lie in bed awake. If you find yourself still awake after
staying in bed for more than 20 minutes, get up and do some
relaxing activity until you feel sleepy. The anxiety of not
being able to sleep can make it harder to fall asleep.
- See a doctor if you continue to have trouble sleeping.
If you consistently find yourself feeling tired or not well rested
during the day despite spending enough time in bed at night,
you may have a sleep disorder. Your family doctor or a sleep
specialist should be able to help you.
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