WHY IS SLEEP IMPORTANT
Getting A Good Night’s Rest
• Avoid caffeine, nicotine and alcohol in the late afternoon and evening. Caffeine and nicotine can delay your sleep, and alcohol may interrupt your sleep later in the night.
• Avoid alcohol as it can lead to disrupted sleep.
• Exercise regularly, but do so at least three hours before bedtime. A workout after that time may actually keep you awake because your body has not had a chance to cool down.
• Don't use your bed for things such as watching tv or reading because your bed should be associated with sleep.
• Establish a regular relaxing, not alerting, bedtime routine (e.g. taking a bath, listening to music, or using a relaxation method)
• Consider your sleep environment. Make it as pleasant, comfortable, dark and quiet as you can.
o If noise is a problem, try using earplugs or turning on a fan to block the noise.
o Try to keep your room at a temperature between 55° and 75°, which is been found to be the comfort zone.
o Sleep in the dark! If you usually fall asleep watching t.v., put on a sleep timer so it will not stay on all night. Turn your alarm clock light away from your face, as it can interrupt your sleep.
• If you have trouble sleeping when you go to bed, don’t nap during the day, since it affects your ability to sleep at night.
• If you can’t go to sleep after 30 minutes, don’t stay in bed tossing and turning. Get up and involve yourself in a relaxing activity, such as listening to soothing music or reading, until you feel sleepy. Remember: Try to clear your mind; don’t use this time to solve your daily problems.
From The National Sleep Foundation
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