Short Takes: Tips for a good night sleep

unable to sleep in bed because of snoring partner

Insomnia:

Insomnia is a condition characterized by difficulty falling or staying asleep. There is no set definition of insomnia in terms of hours of sleep, and insomnia can have many forms. Some people with insomnia may have no trouble falling asleep but wake up too soon. Other people may have the opposite problem

Sleep Tip #1 Keep the room pleasant, comfortable, and get rid of clutter and distractions. Be sure to select the right bed and mattress for your needs.

Sleep Tip #2 Avoid use of the bed for TV, working, eating, or any other activities; use the bed only for sleeping and sex.

Sleep Tip #3 “Reconditioning” recommended as part of the treatment plan for insomnia. This means that you are “reconditioned” to associate the bed with sleep. If you are not able to sleep at all, get out of bed and move to another room, so that you do not associate the bed with wakefulness.

Sleep Tip #4 Naps in the afternoon should be limited and short (around 20 minutes).

Sleep Tip #5 Limit your consumption of caffeine in the afternoon and evening. Don’t forget that chocolate, hot cocoa, and colas also are sources of caffeine.

Sleep Tip #6 Don’t drink any alcoholic beverages in the few hours prior to going to bed. Cigarette smoking can also worsen insomnia.

Sleep Tip #7 Avoid strenuous exercise right before bedtime. Exercise 4-5 hours before bed is preferred.

Sleep Tip #8 Heavy eating in the evening or eating just prior to bedtime can disrupt your sleep.

Author: Jane sims

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4 thoughts on “Short Takes: Tips for a good night sleep”

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