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How to Sleep Well
- Maintain a regular sleep routine by going to bed at the same time and waking up at the same time.
- Avoid naps as they decrease the ‘sleep debt’ that is necessary for easy sleep onset.
- If you can’t fall asleep within 20 minutes, get up and do something boring until you feel sleepy.
- Don’t watch TV or read in bed.
- If you drink caffeine, use it only before noon.
- Avoid inappropriate substances that interfere with sleep such as cigarettes, alcohol and over-the-counter medications as they may cause fragmented sleep.
- Exercise promotes continuous sleep, but make sure you exercise before 2 pm everyday.
- Have a light snack before bed. If your stomach is too empty it can interfere with sleep. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer.
- Take a hot bath 90 minutes before bedtime. This raises your temperature, but it is the drop in body temperature that may leave you feeling sleepy.
- Make your bedroom quiet and comfortable. A cool room with enough blankets to stay warm is recommended. Turn off any bright lights, your bedroom should be dark.
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