TIPS TO SLEEP PEACEFULLY

YOUR PERSONAL HABITS:

1. Fix a bedtime and an awakening time. Do not be one of those people who allows bedtime and awakening time to drift. The body "gets used" to falling asleep at a certain time, but only if this is relatively fixed. Even if you are retired or not working, this is an essential component of good sleeping habits.
2. Avoid napping during the day. If you nap throughout the day, it is no wonder that you will not be able to sleep at night. The late afternoon for most people is a "sleepy time". Many people will take a nap at that time. This is generally not a bad thing to do, provided you limit the nap to 30-45 minutes and can sleep well at night.
3. Avoid alcohol 4-6hrs before bedtime. Many people believe that alcohol helps them sleep. While alcohol has an immediate sleep - including affect, a few hours later as the alcohol levels in your blood start to fall, there is a stimulant or wake-up effect.
4. Avoid caffeine 4-6hrs before bedtime. This includes caffeinated beverages such as coffee, tea and many sodas, as well as chocolate, so be careful.
5. Avoid heavy, spicy or sugary foods 4-6hrs before bedtime. These can affect your ability to stay asleep.
6. Exercise regularly, but not right before bed. Regular exercise, particularly in the afternoon, can help deepen sleep. Strenuous exercise within the 2hrs before bedtime, your sleeping Environment.
7. Use comfortable bedding. Uncomfortable bedding can prevent good sleep. Evaluate whether or not this is a source of your problem, and make appropriate changes.
8. Find a comfortable temperature setting for sleeping and keep the room well ventilated. If your bedroom is too cold or too hot, it can keep you awake. A cool (not cold) bedroom is often the most conducive to sleep.
9. Block our all distracting noise and eliminate as much light as possible.
10. Reserve the bed for sleep and sex. Don't use the bed as an office, workroom or recreation room. Let your body "know" that the bed is associated with sleeping.