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Ideas to Help You Relax and Sleep Better
Maintain a regular bed and wake time schedule including weekends. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music. Create a sleep-conducive environment that is dark, quiet, comfortable and cool. Sleep on a comfortable, supportive mattress and with comfortable pillows. Avoid, if at all possible, from engaging in activities that cause you anxiety and prevent you from sleeping. Finish eating at least 2-3 hours before your regular bedtime. Exercise regularly. It is best to complete your workout at least a few hours before bedtime. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) and nicotine close to bedtime. Avoid alcohol close to bedtime. Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. If you continue to have sleep problems... Use a sleep diary and talk to your doctor. Note what type of sleep problem is affecting your sleep or if you are sleepy when you wish to be awake and alert. Try these tips and record your sleep and sleep-related activities in a sleep diary. If problems continue, discuss the sleep diary with your doctor. There may be an underlying cause and you will want to be properly diagnosed. Your doctor will help treat the problem or may refer you to a sleep specialist. |
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