Useful Tips
Tips for a Good Night's Sleep
March 13th, 2007
Below are some essential good sleeping habits. Many may seem just common sense, but it's surprising how many of us ignore these important points.
- EXERCISE REGULARLY - but vigorous exercise just before bed may interfere with sleep. Exercise can help relieve the day's tension and help you relax.
- TAKE A WARM BATH “ It will relax your body and you may want to add a few drops of relaxing essential oils.
- ESTABLISH A REGULAR SLEEP SCHEDULE “ Doing the same thing each night cues your body to settle down for the night and keeps your biological clock going in the right direction.
- UNWIND EARLY IN THE EVENING “ Try to deal with your stress, worries and distractions several hours before going to bed. Some people assign a ˜worry period™ during the late afternoon to deal with such issues.
- PRACTICE RELAXATION TECHNIQUES “ Techniques such as yoga, meditation, deep breathing and others may help relieve anxiety and reduce muscle tension.
- STAY AWAY from caffeine, nicotine and alcohol for at least 4-6 hours before bed. Many people believe that alcohol helps them sleep. While alcohol has an immediate sleep-inducing effect, a few hours later as the alcohol levels in your blood start to fall, there is a stimulant or wake-up effect.
- AVOID HEAVY MEAL too close to bedtime, and heavy, spicy or sugary foods. These can affect your ability to stay asleep.
- CREATE A RESTFUL SLEEP ENVIRONMENT “ Find a comfortable room temperature and keep the room well ventilated. A cool (not cold) bedroom is often the most conducive to sleep.
- STILL AWAKE AFTER 20 minutes “ then get out of bed, go into another room and only return when sleepy.
- DEAL WITH GETTING UP DURING THE NIGHT “ Get out of bed, take up some quiet activity such as reading, have a light snack or indulge in a warm bath. Avoid engaging activities such as computer work, television or housework.
- INVEST IN GOOD BEDDING “ A comfy bed and supportive pillows will do wonders for your sleep. It's difficult to get deep, restful sleep on a mattress that's too small, too hard or too soft for too old
When Behind the Wheel this Holiday Weekend, Decide to Drive, September 2nd, 2011
