Tips for Great Sleep.

The bed is for sleeping. Try not to use your bed for anything other than sleeping and sex, so that your body comes to associate bed with sleep. If you use bed as a place to watch TV, eat, read, work on your laptop, pay bills, and other things, your body will not learn this connection.

Get regular. Getting to bed at the same time each day will prepare your body and mind for sleep. Figure out how you can get in 8-9 hours of sleep each day, and do it at the same time every day (even days off).

Exercise. Regular exercise is a great way to help with sleep, but try not to do strenuous exercise in the 4 hours before bedtime. 15-20 minute morning walks are a great way to start the day feeling refreshed! Exercise can even be done in one seven minute burst (see here 7 minute workout).

Rituals. You can develop your own rituals of things to remind your body that it is time to sleep. Some people find it useful to do relaxing stretches or breathing exercises for
15 minutes before bed each night, or sit calmly with a cup of caffeine-free tea. Above all, you know what calms your body and mind, find a ritual that works for you.

Bath-time. A hot bath or shower 1-2 hours before bedtime will raise your body temperature, causing you to feel sleepy as your body temperature drops again.
Research shows that sleepiness is associated with a drop in body temperature.

Comfort. It is very important that your bed and bedroom are quiet and comfortable for sleeping. A cooler room (65º) with enough blankets to stay warm is best, and make sure you have curtains or an eye-mask to block out early morning light and earplugs if there is noise outside your room.

Food. A healthy, balanced diet will help you to sleep well, but timing is important. Some people find that a very empty stomach at bedtime is distracting, so it can be useful
to have a light snack, but a heavy meal soon before bed can also interrupt sleep. Some people recommend a warm glass of milk, which contains tryptophan, which acts as a natural sleep inducer.

Avoid caffeine & nicotine. It is best to avoid consuming any caffeine (in coffee, tea, cola drinks, chocolate, and some medications) or nicotine (cigarettes) for at least 4-6 hours before going to bed (some people are extremely sensitive to caffeine/nicotine and should avoid it after mid-day). These substances act as stimulants and interfere with the ability to fall asleep

Avoid alcohol. It is also best to avoid alcohol for at least 4-6 hours before going to bed. Many people believe that alcohol is relaxing and helps them to get to sleep at first, but it actually interrupts the quality of sleep.


Retrieved and adapted from: https://www.cci.health.wa.gov.au/

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