Sleeping Tips
Sleep promotes a better quality of life and ensures all-day energy for peak performance. Deep restorative sleep is essential for staying emotionally balanced and mentally alert, but many people lie awake tossing and turning, unable to fall asleep or stay asleep. It is important to identify the cause of a sleep disturbance and get back on track to achieving a restful night's sleep. Experiment with various sleep-promoting techniques to find the right solution for you.
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Relaxation Routine
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Set a time to go to bed and get up every day. Consistently follow the routine, even on weekends. Maintaining a schedule helps form proper sleep habits. Practice relaxation techniques to help you calm down and prepare for sleeping. Some people prefer using visualizing techniques that include taking deep breaths, relaxing the muscles and calming the mind with restful thoughts. Concentrate on relaxing, not on going to sleep. Meditation helps with the relaxation process and rejuvenates the body as well. Postpone worrying until morning. Get up and write yourself a note about something you need to do the next day if it is keeping you awake. Don't lie in bed planning activities.
Sleeping Environment
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A dark bedroom is most conducive to restful sleep. Turn off all lights, including dim nightlights. Draw heavy drapes or blinds tightly shut to block out outside light. Turn off TV and computer screens. Consider wearing a sleep mask. Adjust the thermostat to maintain a temperature around 60-65 degrees. Keep noise to a minimum. If necessary, consider soft music or a white noise machine to drown out external noise.
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A Comfortable Bed
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A mattress and bedding make a big difference in quality of sleep. Pay close attention to recurring morning aches and pains or waking up with a sore back. Different levels of mattress firmness can provide more or less support depending on your preferences. Experiment with different degrees of firmness of pillows and invest in a quality foam mattress topper. Avoid heavy blankets or comforters that add weight or create too much warmth.
Napping
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Napping is better than sleeping late to make up for a bad night's sleep, but limit the nap to no more than 30 minutes. Longer naps disturb your normal sleep pattern and may make insomnia return. Nap only in the early afternoon, not after dinner. Engage in some stimulating activities after dinner to remain alert and awake. Don't give in to drowsiness. Take a walk, watch television, call a friend or prepare for the next day.
Meals
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Adjust your daily meal routine to avoid heavy eating before bedtime. Avoid eating for at least two hours before going to bed. Choose a light dinner that does not contain fatty or spicy foods. Avoid alcoholic beverages with or after the evening meal. They tend to cause drowsiness, but will cause wakefulness a few hours later. Drinking any liquids close to bedtime can interfere with sound sleep.
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References
Resources
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