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Tips for getting a good night's rest

Sleep hygiene, or behaviors that help promote sound sleep, ensures you are get the best sleep posssible. Some helpful sleep tips are listed below.

  • Don’t go to bed unless you are sleepy.
  • If you are not asleep within 20 minutes, get out of bed. Leave your bedroom and distract your mind with a quiet activity. Do not let yourself fall asleep outside your bedroom. Once you get drowsy, return to your bedroom and if you are not asleep with in 20 minutes, repeat the process again.
  • Begin rituals that promote relaxation each night before bed.
  • Maintain a regular wake time, even on days off.
  • Get a full night's rest on a regular basis.
  • Avoid daytime naps. If daytime sleepiness is overwhelming, limit the nap to less than 1 hour prior to 3pm.
  • Don’t read, write, eat, watch TV, “Tweet”, “Facebook”, text, talk on the phone, or play games in bed. Use your bedroom for sleep, sickness and sex.
  • Keep a regular schedule for all other activities within your life: meals, medications, exercise, chores, etc.
  • Avoid caffeine within 4-6 hours of bedtime. Caffeine stimulates the brain and interferes with sleep. Some items that contain caffeine include: coffee, tea, colas, cocoa, chocolate, some prescription and non prescription drugs (including some common pain relievers). Moderate daytime usage does not usually interfere with sleep, however heavy use during the day can lead to withdrawl symptoms and sleep problems at night.
  • Avoid alcoholic beverages within 4-6 hours of bedtime.
  • Do not have a cigarette or other form of nicotine prior to bedtime.
  • Do not go to bed hungry. Try eating a light snack before bedtime, but avoid large meals.
  • Exercise is a necessary part of a healthy lifestyle, however avoid heavy exercising within 6 hours of bed time.
  • Try to avoid sleeping pills. If it is necessary to use them, use cautiously.
  • Take care of things that will make you worry before you go to bed.
  • To promote sleep, keep your bedroom dark, quiet, and a bit cool.