Jmrie_
in memoriam 1995-2021
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HEALTHY SLEEP TIPS
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Healthy sleep habits can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good You do not have permission to view the full content of this post. Log in or register now.Try to keep the following sleep practices on a consistent basis:
You do not have permission to view the full content of this post. Log in or register now.
Healthy sleep habits can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good You do not have permission to view the full content of this post. Log in or register now.Try to keep the following sleep practices on a consistent basis:
- You do not have permission to view the full content of this post. Log in or register now.of the same bedtime and wake up time, even on the weekends. This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night.
- Practice a You do not have permission to view the full content of this post. Log in or register now.A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.
- If you have trouble sleeping, avoid naps, especially in the afternoon. You do not have permission to view the full content of this post. Log in or register now.but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help.
- You do not have permission to view the full content of this post. Log in or register now.Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
- You do not have permission to view the full content of this post. Log in or register now.Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – You do not have permission to view the full content of this post. Log in or register now.Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any light. Check your room for noises or other distractions. This includes a bed partner's sleep disruptions such as snoring. Consider using blackout curtains, eye shades, ear plugs, "white noise" machines, humidifiers, fans and other devices.
- Sleep on a comfortable You do not have permission to view the full content of this post. Log in or register now. and You do not have permission to view the full content of this post. Log in or register now. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free ofYou do not have permission to view the full content of this post. Log in or register now.that might affect you and objects that might cause you to slip or fall if you have to get up during the night.
- Use bright light to help manage your You do not have permission to view the full content of this post. Log in or register now.Avoid bright light in the evening and expose yourself to sunlight in the morning. This will keep your circadian rhythms in check.
- Avoid *******, cigàrettes, and heavy meals in the evening. *******, cigärettes and You do not have permission to view the full content of this post. Log in or register now. can disrupt sleep. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. If you can, avoid eating large meals for two to three hours before bedtime. Try a You do not have permission to view the full content of this post. Log in or register now.if you’re still hungry.
- Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading. For some people, using an electronic device such as a laptop can make it hard to fall asleep, because the particular type of light emanating from the screens of these devices is activating to the brain. If you have trouble sleeping,You do not have permission to view the full content of this post. Log in or register now.or in the middle of the night.
- If you can't sleep, go into another room and do something relaxing until you feel tired. It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and *** to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine.
- If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or to You do not have permission to view the full content of this post. Log in or register now.You may also benefit from recording your sleep in aYou do not have permission to view the full content of this post. Log in or register now. to help you better evaluate common patterns or issues you may see with your sleep or sleeping habits.
