Tips for Getting a Good Night’s Sleep
Keep a regular sleep schedule. Going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. Set a regular bed time pattern to wake up at the same time every day. Nap to make up for lost sleep. Fight after-dinner drowsiness.
Naturally regulate your sleep-wake cycle
- Spend more time outside during daylight hours.
- Let as much light into your home/workspace as possible.
- When it’s time to sleep, make sure the room is dark.
- Turn your television and computer off. Many people use the television to fall asleep or relax at the end of the day but it can actually stimulate the mind rather than relaxing it.
Make your bedroom more sleep friendly
- Keep your room cool.
- Make sure your bed is comfortable.
- Stay away from big meals at night.
- Avoid alcohol before bed.
You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Drinking lots of fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks, which act as diuretics only make things worse. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant, which disrupts sleep. Additionally, smokers actually experience nicotine withdrawal as the night progresses, making it hard to sleep. Avoid alcohol and heavy meals before sleep, get regular exercise but not just before going to bed. If you’ve tried the tips above and are still struggling with sleep problems, you may have a sleeping disorder that requires professional treatment. Consider scheduling a visit with a doctor.
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