How Can I Get A Good Night’s Sleep?

How Can I Get A Good Night’s Sleep?

If you have problems falling asleep or staying asleep there are things you can do:

1. Try to follow a regular sleep schedule. Go to bed at the same time and get up at the same time, even on weekends.
2. Take time do something relaxing before bedtime such as reading a book or listening to music.
3. Melatonin regulates your sleep/wake cycle. Bright light suppresses its production in your body. Try to get some exposure to bright sunlight in the daytime and avoid the bright lights of the television or computer screen before bed so your body produces melatonin to help you fall asleep at night.
4. Get some exercise at least three hours before bedtime.
5. Don’t eat a heavy meal at least 2-3 hours before bedtime.
6. Use your bedroom for sleep, not for watching TV or working.
7. Make sure your bedroom is comfortable, dark, and cool (about 65 degrees).
8. Avoid caffeine after noon. It can affect your sleep for 10-12 hours after consumption.
9. Avoid alcohol before bed. Although it may help you fall asleep by relaxing you, it will make it harder for you to stay asleep.
10. Don’t smoke before going to bed. The nicotine in cigarettes is a stimulant.
11. Use the bathroom before going to bed to reduce the need to get up at night.
12. If you get insomnia often, try not to nap during the day.
13. If you get sleepy much too early for bedtime, don’t just sit around. Do something mildly active so you don’t sleep too early in the evening.

If you follow these tips for two or three weeks and your sleep doesn’t improve or if you find you’re so tired throughout the day that you can’t function well, be sure to see your doctor or a sleep disorder specialist. What have you found to be helpful in dealing with sleep problems? Share below.

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