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MajestyJo · 11-22-2013, 12:20 AM

Tips For Better Sleep

Many people don't get a good night's sleep on a regular basis. Some have occasional sleepless nights. Sleeping well is not a luxury. It is a necessity.

Sleep deprivation impairs memory, reaction time and alertness. Tired people are less productive at work, less patient with others and less interactive in relationships. Sleep deprivation can be dangerous.

You don't have to use every tip on the list. What works for one person doesn't always work for another. Try one or two or a combination until you have enough quality sleep to feel alert and well rested.

Stick to a schedule, and don't sleep late on weekends. If you sleep late on Saturday and Sunday morning, you'll get Sunday night insomnia. Instead, go to bed and get up at about the same time every day.

Don't eat or drink a lot before bedtime. Eat a light dinner about 2 hours before sleeping. If you drink too much liquid before sleeping, you'll wake up repeatedly in the night for trips to the bathroom.

Avoid caffeine and nicotine. They are stimulants and keep you awake. Smokers experience withdrawal symptoms at night, and they have a harder time both falling asleep and waking up.

Exercise. If you're trying to sleep better, the best time to exercise is in the afternoon. Physical activity enhances the deep, refreshing stage of sleep.

A slightly cool room is ideal for sleeping. This mimics your internal temperature drop during sleep. If you tend to get cold, use blankets. Try sleeping in warmer nightclothes and wear socks. Studies show that warm hands and feet induce sleep quickly. If you overheat at night, wear light nightclothes and sleep under a single sheet. Use an air conditioner or fan to keep the room cool. Use a dehumidifier if you are bothered by moist air. Use a humidifier if you are bothered by dry air. Signs of dry air irritation include a sore throat, nosebleeds or a dry throat.

Sleep only at night. Daytime naps steal hours from nighttime slumber. Limit daytime sleep to 20-minute, power naps.

Keep it quiet. Silence is more conducive to sleep.

Go to bed when you are tired and turn out the lights. If you don't fall asleep in 15 minutes, get up and do something else. Go back to bed when you are tired. Do not agonize about falling asleep. The stress will only prevent sleep.

Taking a hot shower or bath before bed helps relax the tense muscles.

Don't rely on sleeping pills.

Author Unknown

Originally posted by Janbear on another site.

11-22-2013, 12:20 AM	#1
MajestyJo Super Moderator Join Date: Aug 2013 Location: Hamilton, ON Posts: 25,085	Tips For Better Sleep Tips For Better Sleep Many people don't get a good night's sleep on a regular basis. Some have occasional sleepless nights. Sleeping well is not a luxury. It is a necessity. Sleep deprivation impairs memory, reaction time and alertness. Tired people are less productive at work, less patient with others and less interactive in relationships. Sleep deprivation can be dangerous. You don't have to use every tip on the list. What works for one person doesn't always work for another. Try one or two or a combination until you have enough quality sleep to feel alert and well rested. Stick to a schedule, and don't sleep late on weekends. If you sleep late on Saturday and Sunday morning, you'll get Sunday night insomnia. Instead, go to bed and get up at about the same time every day. Don't eat or drink a lot before bedtime. Eat a light dinner about 2 hours before sleeping. If you drink too much liquid before sleeping, you'll wake up repeatedly in the night for trips to the bathroom. Avoid caffeine and nicotine. They are stimulants and keep you awake. Smokers experience withdrawal symptoms at night, and they have a harder time both falling asleep and waking up. Exercise. If you're trying to sleep better, the best time to exercise is in the afternoon. Physical activity enhances the deep, refreshing stage of sleep. A slightly cool room is ideal for sleeping. This mimics your internal temperature drop during sleep. If you tend to get cold, use blankets. Try sleeping in warmer nightclothes and wear socks. Studies show that warm hands and feet induce sleep quickly. If you overheat at night, wear light nightclothes and sleep under a single sheet. Use an air conditioner or fan to keep the room cool. Use a dehumidifier if you are bothered by moist air. Use a humidifier if you are bothered by dry air. Signs of dry air irritation include a sore throat, nosebleeds or a dry throat. Sleep only at night. Daytime naps steal hours from nighttime slumber. Limit daytime sleep to 20-minute, power naps. Keep it quiet. Silence is more conducive to sleep. Go to bed when you are tired and turn out the lights. If you don't fall asleep in 15 minutes, get up and do something else. Go back to bed when you are tired. Do not agonize about falling asleep. The stress will only prevent sleep. Taking a hot shower or bath before bed helps relax the tense muscles. Don't rely on sleeping pills. Author Unknown Originally posted by Janbear on another site. __________________ Love always, Jo I share because I care.