How To Sleep Better by Kamran Patel - Musely
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How To Sleep Better

posted in Health & Fitness
  • Sleep Schedule

    Set a regular bedtime.

    Wake up at the same time every day. -. If you’re getting enough sleep, you should wake up naturally without an alarm.

    Nap to make up for lost sleep.- If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late.

    Be smart about napping. -While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse.

    Fight after-dinner drowsiness.- If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep

  • The Sleep Wake Cycle

    Increase light exposure during the day

    Remove your sunglasses
    Spend more time outside during daylight.
    Let as much light into your home/workspace as possible.
    If necessary, use a light therapy box.

    Boost melatonin production at night

    Turn off your television and computer.
    Don’t read from a backlit device at night (such as an iPad).
    Change your bright light bulbs.
    When it’s time to sleep, make sure the room is dark.
    Use a flashlight to go to the bathroom at night.

  • Bedtime Routine
    Make your bedroom more sleep friendly

    Keep noise down. - If you can’t avoid or eliminate noise try masking it with a fan, recordings of soothing sounds.

    Keep your room cool.- Keep your room at a temperature that you find relaxing and easy enough to fall asleep in.

    Make sure your bed is comfortable.- You should have enough room to stretch and turn comfortably.

    Relaxing bedtime rituals to try
    Read a book or magazine by a soft light
    Take a warm bath
    Listen to soft music
    Do some easy stretches
    Wind down with a favorite hobby
    Listen to books on tape
    Get ready for the next day.

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