How to Fall Asleep and Stay Asleep
Not getting the recommended amount of sleep at night can leave you tired and make concentrating on any task difficult. Most doctors say 8 hours of sleep is enough to allow your body and mind to recuperate, but if you find yourself tossing and turning instead of dreaming, try a few techniques to help you fall asleep and stay asleep.
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Instructions
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Exercise gently after dinner. A short walk is a good way to encourage your food to digest. If you go to bed with a full stomach, you could suffer from heartburn.
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Put your problems on paper before retiring. Stress over daily situations may cause you to lose sleep as your mind replays a constant reel of the situation. Keep a notepad by your bed, and write down the problem and a note to yourself that you will deal with it tomorrow.
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Finish your work at least an hour before bedtime and allow yourself to unwind. If you go straight from a chore to bed, your mind may continue to work on the task for a while.
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Avoid arguments before bed. The old adage that you should never go to bed angry is half true. Never start an argument at bedtime, but if one arises, don't beat it to death until both of you are upset and can't sleep.
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Nap early in the afternoon. If you take a long nap late in the day, your body may not need an additional 8 hours of sleep. Take a short nap after lunch so you're tired at bedtime.
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Drink coffee, tea and colas before dinner because the caffeine will stay in your body for up to 6 hours. Some people have a problem sleeping after consuming food stimulants. In addition, eating chocolate late at night or smoking cigarettes may keep you awake.
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Get up if you find yourself tossing and turning in the middle of the night. Instead of fighting to sleep, which may make it more elusive, go into another room and read a book until you are drowsy again.
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Adopt a bedtime schedule. By creating a routine and sticking to it, you encourage your body to fall asleep when it's bedtime. A warm bath, a cup of tea and some soothing music every evening will train your body and mind to relax before bedtime.
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