| 10
Tips For Better Sleep
(adapted from MayoClinic.com)
1. 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.
2. Don't eat or drink a lot
before bedtime. Eat a light dinner about
two hours before sleeping. If you drink too much
liquid before sleeping, you'll wake up repeatedly
in the night for trips to the bathroom. Don't
eat spicy or fatty foods. They can cause heartburn,
which may interfere with your sleep.
If you get the bedtime munchies, eat
something that triggers serotonin, which makes you
sleepy. Carbohydrates (bread or cereal) or foods
containing the amino acid L-tryptophan (milk, tuna,
or turkey) will do the trick.
Don't drink alcohol near bedtime.
It may cause you to wake up repeatedly, to snore,
and it may exacerbate sleep apnea.
3. Avoid caffeine and nicotine.
They're addictive stimulants and keep you awake.
Smokers often experience withdrawal symptoms at
night, and smoking in bed can be dangerous. Caffeine
should be avoided for eight hours before your desired
bedtime.
4. Exercise. If you're
trying to sleep better, the best time to exercise
is in the afternoon. A program of regular physical
activity enhances the quality of nocturnal sleep.
5. A slightly cool room is
ideal for sleeping. This mimics your internal
temperature drop during sleep, so turn off the heat
and save on fuel bills.
If you tend to get cold, use blankets.
Try sleeping in warmer nightclothes and wear socks.
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're bothered
by moist air. Use a humidifier if you're bothered
by dry air. Signs and symptoms of dry air irritation
include a sore throat, nosebleeds and a dry throat.
6. Sleep primarily at night.
Daytime naps steal hours from nighttime slumber.
Limit daytime sleep to less than one hour, no later
than 3 p.m.
If you work nights, keep your window
coverings closed so that sunlight, which interferes
with the body's internal clock, doesn't interrupt
your sleep.
If you have a day job and sleep at
night, but you still have trouble waking up, leave
the window coverings open and let the sunlight wake
you up.
7. Keep it quiet.
Silence is more conducive to sleep. Turn off the
radio and TV. Use earplugs or a fan or some other
source of constant, soothing, background noise to
mask sounds you can't control, such as a busy street,
trains, airplanes or even a snoring partner. Double-pane
windows and heavy curtains also muffle outside noise.
8. Make your bed.
A good bed is subjective and different for each
person. Make sure you have a bed that is comfortable
and offers orthopedic comfort.
If you share your bed, make sure there's
enough room for two. Children and pets are often
disruptive, so you may need to set limits on how
often they sleep in your bed with you.
Use your bed only for sleep and sex.
Go to bed when you're tired and turn
out the lights. If you don't fall asleep in 30 minutes,
get up and do something else. Go back to bed when
you're tired.
Don't agonize over falling asleep.
The stress will only prevent sleep.
9. Soak and sack out.
Taking a hot shower or bath before bed helps bring
on sleep because they can relax tense muscles.
10. Don't rely on sleeping
pills. Check with your doctor before using
sleeping pills. Doctors generally recommend using
sleeping pills for up to four weeks. Make sure the
pills won't interact with other medications or with
an existing medical condition. If you do take a
sleep medication, reduce the dosage gradually when
you want to quit.
Use the lowest dosage, and never mix
alcohol and sleeping pills.
If you feel sleepy or dizzy during
the day, talk to your doctor about changing the
dosage or discontinuing the pills.
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