13 Tips For A Successful Night's Sleep

1) ESTABLISH A REGULAR ROUTINE

Establish a regular routine that includes going to bed and getting up at the

same timeevery day, even on weekends. Maintaining a consistent sleep-wake

cycle is the key to better overall health.

2) GET AN ADEQUATE AMOUNT OF SLEEP EVERY NIGHT

Determine the amount of sleep you need by keeping track of how long you

sleep without the alarm clock for a week.

3) GO TO BED WHEN YOU ARE SLEEPY

If you have difficulty falling asleep or wake up shortly after going to sleep,

leave the bedroom and read quietly or do some other relaxing activity. Avoid

overly bright lights as this can cue your wake cycle.

4) DEVELOP SLEEP RITUALS BEFORE GOING TO BED

Keep the same routine every night.

5) AVOID STRESS AND WORRIES AT BED TIME

Certain activities, such as listening to soft music, reading, or taking a

warm bath, can help you wind down.

6) USE YOUR BED FOR SLEEPING AND SEX ONLY

Often, doing other activities in bed like watching television, paying bills,

or working only serve to initiate worries and concerns. Let your mind

associate thebed with sleeping, relaxing and pleasure.

7) AVOID HEAVY MEALS LATE IN THE EVENING

Avoid going to bed hungry. A light snack, especially dairy foods, can

help you sleep.

8) REDUCE YOUR INTAKE OF CAFFEINE AND NICOTINE

Reduce your intake of caffeine and nicotine 4-6 hours before going to

sleep. Stimulants interfere with your ability to fall asleep.

9) AVOID ALCOHOL 4-6 HOURS BEFORE BED TIME

As a depressant that slows brain activity, alcohol may initially make you

tired, but you will end up having fragmented sleep. In addition, being tired

intensifies the effects of alcohol. Alcohol also aggravates snoring and

sleep apnea.

10) EXERCISE REGULARLY

Regular exercise, even for 20 minutes, 3 times per week, promotes

deep sleep.

11) DON'T NAP FOR MORE THAN 30 MINUTES AFTER 3 P.M.

Avoiding naps all together will ensure that you are tired at night.

Longer naps disrupt the body's ability to stay asleep.

12) KEEP IT DARK AND COOL

Maintain a dark, quiet and cool room to sleep in.

13) USE SLEEPING AIDS CONSERVATIVELY

Avoid using sleep aids for more than one or two nights per month. Avoid

sleeping pills altogether if you have obstructive sleep apnea. It can be a

deadly combination!!!