the following tips can help you achieve sleep and the benefits it provides. these tips are intended for typical adults, but not necessarily for children or persons experiencing medical problems.
- do not nap during the day
- limit caffeine and alcohol
- don't smoke
- expose yourself to bright light/sunlight soon after awakening
- exercise early in the day
- check your iron level
- make sure your bed is large enough and comfortable
- keep your bedroom peaceful and comfortable
- avoid nicotine (e.g. cigarettes, tobacco products). used close to bedtime, it can lead to poor sleep
- make your bedroom primarily a place for sleeping
- hide your clock
- keep a regular schedule
- finish eating at least 2-3 hours before your regular bedtime
- incorporate bedtime rituals
- eat only a light snack before bed
- drink warm milk before bedtime
- jot down all of your concerns and worries
- avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. it can keep you awake
- go to sleep when you are sleepy
- aleep on a comfortable mattress and pillows
- avoid "over-the-counter" sleep aids
- do visualization
- get out of bed if unable to sleep
- don't do anything stimulating
- avoid alcohol close to bedtime. it can lead to disrupted sleep later in the night
- consider changing your bedtime
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