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How to get a good night's sleep

Discussion in 'JF Doctor' started by BAK, Jan 5, 2011.

  1. BAK

    BAK JF-Expert Member

    Jan 5, 2011
    Joined: Feb 11, 2007
    Messages: 70,687
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    How to get a good night's sleep:
    • Keep a regular schedule. Go to bed and get up at the same time every day, including weekends.
    • Good habits, like eating a healthy diet and getting regular exercise, can help you sleep. Don't exercise within a few hours of bedtime.
    • Avoid napping during the day.
    • Avoid caffeine, nicotine and alcohol. Caffeine and alcohol can interrupt sleep, leading to a poor quality of sleep. Those who smoke have more difficulty getting to sleep and wake up more often at night, compared to non-smokers.
    • Take some time to relax and unwind before going to bed. Develop a sleep routine. If you do the same things before you go to bed each night, it will train your body to get ready for sleep.
    • Make sure your room and bed are conducive to sleep. If you're not sleeping well, it may be time for a new mattress. Your bedroom should be dark, cool and quiet.
    • Make sure your stomach isn't too empty or too full before going to bed.
    • If you're having difficulty sleeping, get out of bed. Go into another room and do something relaxing until you feel sleepy. Worrying about falling asleep actually keeps many people awake.
    • If your thoughts keep you awake, try getting up and writing them down.
    If you're still having trouble sleeping, talk to your doctor. You may have a medical condition that's affecting your rest. Also, check if the medications you're taking have an effect on your sleep.