Do: Go to bed at the same time every day. Get up from bed at the same time every day. Get regular exercise each day, preferably in the morning. There is evidence that regular exercise improved restful sleep. Get regular exposure to the outdoors or bright lights, especially in the late afternoon. Create a pre-sleep ritual. Get into your favorite sleeping position. Keep the temperature in your bedroom comfortable. Use comfortable bedding. Keep the bedroom quiet when sleeping. Keep the bedroom dark enough to facilitate sleep. Block out distracting noises. Use the bed only for sleep. Take medications as directed. Its often helpful to take prescribed sleeping medication one hour before bedtime, to create drowsiness when youlie down or 10 hours before getting up to avoid daytime drowsiness. Listen to relaxing music (preferably ones without any words). Use relaxation exercises just before going to bed (i.e. muscle relaxation, imagery, massage, warm bath, etc.) Keep your feet and hands warm. Wear warm sock or mittens to bed. If the brain is not shutting off quickly write down your thoughts/worries that is on your mind. Don’t: Exercising just before bed. Engaging in stimulation activity just before bed (i.e. playing competitive games, T.V., video games, or intense conversations). Drinking caffeine in the evening (coffee, teas, chocolate, sodas, etc). Reading or watching television in bed. Going to be too hungry or too full. Taking another persons sleeping pills. Taking over-the-counter sleeping pills, without doctors knowledge. Heavy, spicy, or sugary foods. Taking daytime naps. Commanding yourself to go to sleep. This only makes you mind/body more alert. If you lie in your bed for more than 30 minutes, get up, go to a different room or different part of the bedroom, participate in a quiet activity then return to bed when you feel more sleepy.
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