Saturday, December 1, 2018

Sleep Hygiene: 9 Tips

Poor sleep can be related to stress, too much caffeine, depression or arthritis. Adults need 7-8 hours of sleep to restore their body and feel rested. Here are 9 tips:
  1. Keep your bed only for sleep. Don’t watch TV, talk on the phone or read in bed. Go to bed when you are drowsy and are ready to sleep.
  2. If you don’t fall asleep in 30 minutes, get up. Go to another room and do something until you are drowsy.
  3. Wind down before bed. Do something calming like listening to soothing music, praying, etc. before you go to bed.
  4. Have a regular “sleep and wake-up” time. Go to sleep and wake up at the same time every day.
  5. Limit naps. Mid-day naps of 10 minutes can improve your mood and mental performance. Limit naps to 15 minutes and don’t take them later than 4 in the afternoon.
  6. Increase regular exercise. Don’t do it too close to bed time.
  7. Decrease stimulants. Avoid smoking, drinking coffee or pop.
  8. Decrease alcohol. Have no more than 1 serving of alcohol at dinner.
  9. Inspect your bedroom environment. Is your room dark or free from noise? Is your bed comfortable? How about the temperature?
If you have trouble clearing your mind to fall asleep, use meditation, deep breathing or journaling.
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