Getting a good night’s sleep

Getting a good night’s sleep

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sleep deprivation can lead to forgetfulness and problems in concentration. To sleep better, consider these suggestions:

  • Don’t try too hard to sleep: Read or watch TV until you become drowsy, and then go to your bedroom to fall asleep naturally.

Try to maintain a regular time for going to bed and for getting up.

  • Keep a regular sleep schedule: Try to go to bed and get up at the same time every day, even on weekends
  • Adjust your sleep environment: Your bedroom should be quiet, dark and cool. Hide the clock if you worry about not sleeping.

Don’t use the bed for anything other than sleep and sex.

  • Avoid or limit caffeine, smoking and alcohol: Caffeine is a stimulant. Nicotine also can interfere with sleep. And although alcohol is a depressant and may help you doze off, it can disrupt restful sleep.
  • Exercise and stay active: Regular physical activity and exercise contribute to restful sleep. Aim for 30 minutes or more of exercise on most days. Avoid exercising too close to your bedtime so that it doesn’t interfere with your sleep.

Watch what you eat before you sleep: A light snack may help you relax before sleeping, but avoid heavy meals and foods that could cause heartburn.

Drink less liquid before bedtime, so that you won’t have to go to the bathroom as often.

Avoid or limit naps. Daytime naps can make it harder to fall asleep at night.

If you really need a nap, limit it to 30 minutes or less before 3pm.

Check your medications. Ask your doctor if any of your medications – both prescription and

Non-prescription – may contribute to insomnia.

  • mayoclinc.com

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