Sleep Tips

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To get a good night's rest :

Do

Go to bed and get up at the same time each day.
Get regular exercise each day, preferably in the morning. There is good evidence that regular exercise improves restful sleep.
Get regular exposure to outdoor or bright lights, especially in the late afternoon.
Keep the temperature in your bedroom comfortable.
Keep the bedroom quiet when sleeping.
Keep the bedroom dark enough to facilitate sleep.
Reserve your bed only for sleep and sex.
Take medications as directed. It's often helpful to take prescribed sleeping pills one hour before bedtime, so they cause drowsiness when you lie down or 10 hours before getting up, to avoid daytime drowsiness.
Do a relaxation exercise just before going to sleep. Muscle relaxation, imagery, massages or a warm bath can help.

Do Not

Exercise just before going to bed.
Engage in stimulating activity just before bed, such as playing a competitive game, watching an exciting programme or having an important discussion.
Consume caffeine (found in coffee, most teas, chocolate, sodas) in the evening.
Read or watch television in bed.
Use alcohol to help you sleep.
Go to bed too hungry or too full.
Take another person's sleeping pills.
Take over-the-counter sleeping pills without your doctor's knowledge.
Take daytime naps.
Command yourself to go to sleep. This only makes your mind and body more alert

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