Helpful Hints to Sleep Better
- Go to bed and get up at regular times, as often as possible, even on the weekends
- Say no to “all nighters.”
- Create a sleeping space that is peaceful and inviting.
- Limit the type of activities you do in bed so your body recognizes bed as resting and relaxing. Some say you should limit activities in bed to sleep and sex (if you are sexually active).
- Sleep in a room that is at a comfortable temperature, at least 65 degrees.
- Keep the room dark and if it can’t be dark, wear an eye mask. The space should also be quiet. If not, consider using earplugs.
- You may not be able to choose your bed but you can have comfortable sheets, pillows, blankets and bed toppers.
- Exercise daily but not within 2 hours of bedtime.
- Don’t work or study right up until bedtime. Take time to relax (read a book, listen to relaxing music, have a cup of tea or warm milk).
- Get into a bedtime routine-a warm bath or shower, light stretching, writing in a journal, listen to calming music. A routine tells your body that it is getting close to bedtime.
- Don’t smoke. People who smoke take longer to fall asleep, wake more often and have less REM and deep non-REM sleep
- Eat a healthy variety of foods on a regular schedule that provide needed vitamins and minerals.
- Avoid or limit alcohol and caffeine, they both interfere with REM and deeper stages of non-REM sleep.
- Don’t have caffeine any later than mid-afternoon and limit to 250 ml of coffee (about 3 8oz cups of regular coffee).
- Use aromatherapy to calm the mind and body. Scents that seems to help facilitate rest and sleep include lavender and jasmine.
- Make a list of tasks you need to do or keep a “worry list” so you don’t need to take these thoughts to bed with you.
- Try relaxation techniques such as deep breathing, progressive relaxation, meditation and stretching.
- Don’t force yourself to fall asleep or focus on the clock. Lying still in bed with your eyes closed provides benefits of rest and relaxation.
- Don’t take sleeping pills unless prescribed
- Ergonomic sleeping positions
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