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Sleep Better
The proper sleep surface and pillow are the first steps to a healthier sleep. Here are some other tips:
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If you do not fall asleep within 20 minutes, get out of bed and do something relaxing - like reading.
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Avoid housework, bills, work or any stimulating activities within two hours of bedtime or during a nighttime awakening.
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Although some people's insomnia is helped by a midday nap, for most, it will interfere with falling asleep at night.
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Avoid alcohol within 5 hours of bedtime. Alcohol is a poor hypnotic and causes nighttime awakenings.
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Avoid caffeine (tea, coffee, chocolate, soda) after noon. It can cause shallow sleep or nighttime awakenings.
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Make your bedroom quiet, safe and relaxing. Face clocks away from the bed to avoid "counting down" the minutes until morning.
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Keep consistent bed times and wake times 7 days a week.
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Schedule 'worry time' earlier in the day. Use this time to resolve problems prior to bedtime.
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Daily exercise improves insomnia, although the effects may not be immediate. Do not exercise within 4 hours of bedtime.
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Avoid going to bed on either an empty or full stomach. A light snack might be of value.
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To find out more, contact a Sleep Center near you. |
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