Sleeping Tips

  1. Reduce stimulants (tea, coffee, chocolate) which can disrupt quality deep sleep.
  2. Reduce alcohol which can impair one's ability to have quality deep sleep.
  3. Don't smoke. Nicotine is a stimulant and can make it difficult to fall and stay asleep.
  4. Reduce factors which might arouse you from sleep: external noise, uncomfortable bed or extremes of temperature. Ear plugs are OK to use.
  5. Get plenty of morning sunlight. This will help regulate your sleep-wake cycle. Sunshine at lunchtime as well will reinvigorate you for the afternoon.
  6. Attempt to exercise (ideally to a level which causes you to perspire) daily at least 4-6 hours before bed time.
  7. Have a hot shower or bath before bed. Our body temperature peaks in the daytime and falls during sleep. We tend to fall asleep as our body temperature begins to fall.
  8. Avoid large meals before bed time. A drink high in carbohydrates (Ovaltine which has malt) with milk (which contains tryptophan and calcium) may help induce sleep.
  9. Get out of bed at a regular fixed time each morning.
  10. Go to bed only for rest/sleep/intimacy. Avoid reminiscing about the day's events or watching TV.
  11. Have a ritual such as reading before bed. (But don’t fall asleep reading with the lights on!)
  12. Hide bedroom clock.
  13. Avoid napping during the daytime. Or limit “power” naps to only 10-18 minutes.
  14. If you cannot fall asleep after 20 minutes, get out of bed and do something different to change your thoughts from sleep.

 

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