help getting good sleep

For those of you having problems getting to sleep, Net Wellness has some tips:

Practice Good “Sleep Hygiene”

Good sleep hygiene describes methods you can use to encourage drifting off into quality sleep. Some examples follow:

  • Wind down prior to bedtime
  • Do not smoke (nicotine is a stimulant) or consume caffeine
  • Try warm milk or a light snack before bed (if this doesn’t interfere with another treatment you are using)
  • Exercise daily, but not right before bedtime
  • Take a warm bath, but not right before bedtime
  • Keep a regular bedtime and rising time
  • Get in the habit of going to bed when you are sleepy and sleeping where you sleep best
  • Reserve your bed for sleeping only
  • Don’t have any clocks visible to you
  • Reduce the amount of time you allow yourself to sleep until you fall asleep easily (your health care provider can help with this form of “sleep restriction therapy”
  • Schedule worry time during the day and put worries out of your head when it is time to sleep; you can write them down on 3×5 cards, and then let go of them
  • Get up if you have not fallen asleep in 15 minutes and practice a relaxing activity (e.g. handwork, reading a boring book) until you feel sleepy

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Author: Paloma Cruz

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