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Part1, Part2, Part3, Part4.
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 .
Part1, Part2, Part3, Part4.