| Tips For Better Sleep
Many people don't get a good night's sleep
on a regular basis. Some have occasional sleepless nights. Sleeping well
is not a luxury. It is a necessity.
Sleep deprivation impairs memory, reaction
time and alertness. Tired people are less productive at work, less patient
with others and less interactive in relationships. Sleep deprivation can
be dangerous.
You don't have to use every tip on the
list. What works for one person doesn't always work for another. Try one
or two or a combination until you have enough quality sleep to feel alert
and well rested.
- Stick
to a schedule, and don't sleep late on weekends. If you sleep late on
Saturday and Sunday morning, you'll get Sunday night insomnia.
Instead, go to bed and get up at about the same time every day.
- Don't
eat or drink a lot before bedtime. Eat a light dinner about 2 hours
before sleeping. If you drink too much liquid before sleeping, you'll
wake up repeatedly in the night for trips to the bathroom.
- Avoid
caffeine and nicotine. They are stimulants and keep you awake. Smokers
experience withdrawal symptoms at night, and they have a harder time
both falling asleep and waking up.
- Exercise.
If you're trying to sleep better, the best time to exercise is in the
afternoon. Physical activity enhances the deep, refreshing stage of
sleep.
- A
slightly cool room is ideal for sleeping. This mimics your internal
temperature drop during sleep. If you tend to get cold, use blankets.
Try sleeping in warmer nightclothes and wear socks. Studies show that
warm hands and feet induce sleep quickly. If you overheat at night,
wear light nightclothes and sleep under a single sheet. Use an air
conditioner or fan to keep the room cool. Use a dehumidifier if you
are bothered by moist air. Use a humidifier if you are bothered by dry
air. Signs of dry air irritation include a sore throat, nosebleeds or
a dry throat.
- Sleep
only at night. Daytime naps steal hours from nighttime slumber. Limit
daytime sleep to 20-minute, power naps.
- Keep
it quiet. Silence is more conducive to sleep.
- Go
to bed when you are tired and turn out the lights. If you don't fall
asleep in 15 minutes, get up and do something else. Go back to bed
when you are tired. Do not agonize about falling asleep. The stress
will only prevent sleep.
- Taking
a hot shower or bath before bed helps relax the tense muscles.
- Don't
rely on sleeping pills.
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