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Insomnia – Tips

January 14, 2021
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Transcript

There are many ways to improve your sleep health, often known as sleep hygiene. The most important thing is to be consistent. Follow a regular relaxing routine at the same time each night, when you're ready to go to bed, and try to go to bed and wake up at the same time each day. Certain relaxation techniques such as meditation can help wind down the mind and body before sleeping. Make sure your bedroom is quiet, dark and at a cool, comfortable temperature. Try not to use electronic devices, such as TVs, computers, and smartphones to avoid artificial light and possible distractions. Also avoid large meals, caffeine, alcohol, nicotine, and large amounts of water several hours before bedtime. Getting outside every day for at least 15 to 20 minutes, being in the natural daylight will really help get into a natural pattern of sleeping, but keeping your circadian rhythm in check by being physically active and exercising during the daytime hours really help you fall asleep more easily at night. So try to schedule your daily exercise at least five to six hours before going to bed. Should you need to sleep during the day? Do not nap longer than 30 minutes or anytime after 3:00 PM. If you can not sleep after about 15 minutes of getting into bed and turning out the light, get out of bed and do something relaxing until you feel sleepy, the bed should only be for sleep and sex. If you are unable to fall asleep on a regular basis, please go to your doctor to discuss further diagnostic and treatment options.