sleep1 resized 325x215Avoid Caffeine, Alcohol, and Nicotine
Avoid caffeine (coffee, tea, chocolate, cola) for four to six hours before bedtime. Alcohol acts as a stimulant, and will decrease your sleep quality. If you still smoke you should avoid smoking as you near you bedtime.

Make Your Bedroom Comfortable
Keep the bedroom quiet and dark to get a better sleep. Block light, keep the temperature comfortably cool -between 60 and 75°F- and the room well ventilated. Make sure you have a comfortable mattress and pillows. Keep computers, TVs, and work materials out of the room.

 

Go to Sleep When You Are Tired
If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, like reading or listening to music until you are tired enough to sleep.

Keep a Consistent Sleep Schedule
A regular sleep schedule helps ensure better quality and consistent sleep. Going to bed and waking up at the same time each day sets the body’s “internal clock”. Stick as closely as possible to your routine on weekends..

Nap Early—Or Not at All
If you have some trouble falling asleep, afternoon napping may be a cause. If you must nap, it’s better to keep it short and before 5 p.m.

Have Light Evening Meals
Eating a pizza at 10 p.m. may be a recipe for insomnia. Finish dinner several hours before bedtime and avoid foods that cause indigestion. If you get hungry after dinner have very light snacks and eat foods that do not affect your sleep.

Manage Your Fluid Intake
Drink enough fluid at night to keep from waking up thirsty—but not so much and so close to bedtime that you will be awakened by the need for a trip to the bathroom.

Avoid Exercising Late in Evening
Exercise can help you fall asleep faster and sleep more soundly, but it is better if not too close to bedtime. Try to finish exercising at least three hours before bed or work out earlier in the day.

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