Tips for Sleeping Tight Every Night

TIPS FOR SLEEPING TIGHT E VERY NIGHT Establish a Routine WAKEUP TIME Aim to wake up at the same time every day DAYTIME Nap only if you need it Daytime naps help you make up for lost sleep better than sleeping in late AFTER DINNER Do something mildly active after dinner to avoid becoming drowsy too early EVENING RITUALS Start winding down before you shut off the lights by reading or taking a bath Try to go to sleep every night at the same time, even on weekends Create a Better Sleep Space NOISE Use a fan or white noise machine if your room is too noisy TEMPERATURE Keep your room relatively cool and make sure it's ventilated COMFORT Invest in a new mattress or different pillows if you often wake up sore Practice a Healthy Lifestyle EAT LIGHT AT NIGHT Big meals before bed may keep you up or cause heartburn and indigestion AVOID ALCOHOL A nightcap will make you fall asleep faster, but reduce your quality of sleep CUT BACK THE CAFFEINE Caffeine can keep you up even 10-12 hours after you drink it QUIT SMOKING Sleep is disrupted by nicotine, which is a stimulant, and withdrawal from it EXERCISE REGULARLY Just 20-30 minutes of activity a day will help you get better sleep AVOID BRIGHT SCREENS AT BEDTIME Bright lights of computers and backlit e-readers ---- ----- ---- ---- .----- I- I-- ----- I- --- --- disrupt your body's production of melatonin and delay sleep GARY LONDON, M.D. Infographic provided by: ANTI-AGING HORMONEHILLS Gary London, M.D BEVERLY THERAPY www.beverlyhillshormonetherapy.com Sources: http://www.helpguide.org/life/sleep_tips.htm http://www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips