Practical Tips for Sleeping
Practical tips for sleeping better
• Go to bed and get up at about the same time each day. Sticking to a schedule helps reinforce your body’s sleep-wake cycle and can help you fall asleep better at night.
• Don’t eat or drink a lot before bedtime. Eat a light dinner at least two hours before sleeping and limit how much you drink before bedtime.
• Do a checklist ensure there are no physical factors that would prevent you from sleeping including warming up cold feet, Sleep Sound White Noise Machine is turned on, gone to the bathroom, room is cold, warm, has enough fresh air etc.
• Avoid nicotine, caffeine and alcohol before going to sleep.
• Exercise regularly. Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful and is especially helpful for relaxation.
- Regularly employ relaxation techniques such as hot baths, hot showers, deep breathing exercises, meditation, time spent at a spa or massage.
• Make your bedroom dark, quiet and comfortable. Use sound enrichment including a Sleep Sound fan or White Noise played on a CD Player or MP3 player at night
• Sleep at night rather than daytime naps; it is imporatant that you are tired when it is time for sleep.
• Choose a comfortable mattress and pillow. If wearing "over the ear headphones" ensure the pillow is soft enough to make room for the pillow or try a speaker pillow. Down pillows work well
• Start a relaxing bedtime routine. Do the same things each night to tell your body its time to wind down, have a warm bath or shower, read a book watch a fun show, or listen to soothing music
• Go to bed when you’re tired and turn out the lights. If you don’t fall asleep within 15 to 20 minutes, get up and do something else until your’re tired. Don’t worry about not not falling asleep. Try to think of something enjoyable, like a past vacation, a funny joke or the face of a happy family member.
• Use sleeping pills only as a last resort and if and as directed by your physician. It may be better to determine the root of the lack of sleep before routinely depending on medication.