Tips for a Better Night's Sleep

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01.

Make sleep a priority by keeping a consistent bedtime and wake schedule, including weekends.

02.

Create a bedtime routine that is relaxing. Experts recommend reading a book, listening to soothing music or soaking in a hot bath.

03.

Create a room that is dark, quiet, comfortable and cool for the best possible sleep.

04.

Investing in top of bed accessories that match your sleep style (back sleeper, side sleeper, and stomach sleeper) will help you enjoy a more comfortable sleep.

05.

Keep work materials, computers and televisions out of the bedroom.

06.

Exercise regularly, but complete workouts at least two hours before bedtime.

07.

If you sleep with a partner, your mattress should allow each of you enough space to move easily. A queen mattress is ideal for two average-size people sharing a mattress.

08.

Avoid eating, alcohol, nicotine and caffeine close to bedtime. These can lead to porr sleep, keep you awake or disrupt sleep later in the night.

09.

Be sure to get your 8 glasses of water in before going to bed. Reducing your fluid intake 1 hour before settling down to sleep can help avoid middle of the night bathroom breaks.

10.

The recommended amount of sleep varies from person to person depending upon age, activity level and your personal body. Find what works best for you and stick with it.

11.

Evaluate your mattress and pillow to ensure proper comfort and support. If your mattress is five to seven years old, it may be time for a new one. In general, pillows should be replaced every year.

12.

Napping after a big meal may keep you up during the night. Fight the drowsiness with a glass of water or some fresh air.

13.

Pressing the snooze button too many times can cause you to drift in and out of sleep, confusing your body, and making you more tired throughout the day.

14.

Exercising in the morning lowers stress levels, increases productivity during the day, and allows for better sleep at night.

15.

If you take a power nap, do so in the afternoon to avoid interfering with your ability to fall asleep later in the night.

16.

Deep, patterned breathing acts as a natural tranquilizer for your nervous system and can help to calm your body and aid in falling asleep more easily.

17.

Making sleep a priority can help your well-being and help to fight against depression, anxiety, high blood pressure and more.

18.

Let the sun shine! Sunlight early in the morning helps to regulate your body’s circadian rhythm, signaling that it is time to wake up and start the day.

19.

If you’re having trouble sleeping, visualize yourself relaxing and use deep breathing techniques.

20.

Use comfortable top of bed accessories and calming colors to create a peaceful sleep environment for sleep.

21.

Stick to a sleep schedule, even on weekends, to help you fall asleep more easily and with regularity, and feel energized when awake.

22.

Power down your devices at least 15 – 20 minutes before going to bed to prevent the light from the screens to disrupt the concept that it is time to go to sleep.

23.

Take your bath at least 1 hour before you plan on falling asleep. The hot bath water will raise your body temperature, making it difficult to fall asleep until it comes back down to normal.

24.

Picking a mattress that is best for your body and your sleep position will result in a better night’s sleep. Different sleep products, such as pillows, pajamas, sheets, may impact your quality of sleep. Find the ones that are most comfortable for you.

25.

White noise machines can help drown out the noise of a busy city, apartment building or dormitory to help you fall asleep or get to sleep.

Visit www.sleepfoundation.org, bettersleep.org, or click this link for more information.


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