Plan regular hours of sleep time. Have a regular time you go to bed and a time to get up each day, even on weekends.

Avoid stimulants and drugs that disturb sleep. Caffeine and nicotine are prime culprits as are some cold remedies and over the counter diet aids.

Exercise in the late afternoon or early evening, but avoid strenuous exercise just before bedtime.

Don't go to bed either hungry or immediately after eating a large meal. A light snack or a glass of warm milk before bedtime may be appropriate.

Avoid alcohol in the evening. Although alcohol causes sleepiness, it disrupts sleep later, often causing early morning awakenings.

Sleep in the right setting. The bedroom should be as dark and quiet as possible, with a comfortable temperature.

Use the bedroom only for sleeping. There should be no reminders of work or other stresses- for instance, no desk where bills lie stacked.

Set aside time before you go to bed to mentally unwind.

Do's and Don'ts of Sleep

  • Do follow your doctor's instructions.
  • Do take your medication exactly as prescribed.
  • Do tell your doctor if you are engaged in shift work, or if you are required to travel regularly across time zones.
  • Don't ignore your bed partners if they report loud snoring or repetitive leg movements
  • Don't assume that poor sleep is a normal function of aging.
  • Don't focus on sleeping difficulties. Develop a mental attitude that expects to get a good nighti??


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