Fast Facts About Good Sleep
What's the secret to good sleep? In general, try to build into your schedule time for eight hours of sleep each night, even on the weekends.
If you have trouble going to sleep or staying asleep, try these tips:
- Avoid caffeine, nicotine and alcohol in the late afternoon and evening. Caffeine and nicotine can delay your sleep, and alcohol may interrupt your sleep later in the night.
- Exercise regularly, but do so at least three hours before bedtime. A workout after that time may actually keep you awake because your body has not had a chance to cool down.
- Reserve your bed for sleep. Find other places to watch TV, listen to the radio or read.
- Don't nap during the day.
- Consider where you sleep. Make your room as pleasant, comfortable, dark and quiet as you can.
- Establish a regular, relaxing bedtime routine that will allow you to unwind. This will send a "signal" to your brain that it's time to sleep.
- Avoid exposure to bright lights before bedtime — including those from TV and electronic devices like computers and cellphones.
- Try taking a hot bath before bedtime.
- If you can't go to sleep after 30 minutes, get up and involve yourself in a relaxing activity. Listen to soothing music or read until you feel sleepy. Remember: Try to clear your mind. Don't use this time to solve daily problems.
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