The Conclusion: Sleep well
- Go to bed and get up at about the same time every day, even on the weekends.
- Don’t take sleeping pills. This includes over-the-counter pills and melatonin.
- Pay attention to the sleep environment.
- Using dimmer switches in living rooms and bathrooms before bed can be helpful.
- you may want to experiment with different levels of mattress firmness and pillows that provide more support.
- Keep the noise level down.
- Don't eat or drink large amounts before bedtime.
- Don't go to bed hungry. Have a light snack.
- Avoid nicotine, caffeine and alcohol in the evening.
- Regular day exercise can help sleep. Especially aerobic exercise, can help you fall asleep faster and make your sleep more restful.
- Avoid exercise near bedtime.
- Don’t go to bed until you’re sleepy. If you have trouble sleeping, try going to bed later or getting up earlier.
- If you wake up in the middle of the night and can’t fall back to sleep, get out of bed and return only when you are sleepy.
- Spend time outdoors. People exposed to daylight or bright light therapy sleep better.
- Bedtime routines are helpful for good sleep. Keep routines on your normal schedule. A cup of herbal tea an hour before bed can begin a routine.
- Avoid worrying, watching TV, reading scary books, and doing other things in bed besides sleeping and sex. If you worry, read thrillers or watch TV, do that in a chair that’s not in the bedroom.
- If you have a sleeping partner, ask them if they notice any snoring, leg movements and/or pauses in breathing .
good night, sleep tight
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