HEALTH CARE TIPS : STRESS MANAGEMENT
deprivation can lead to forgetfulness and problems in concentration. To sleep
better, consider these suggestions:
� Limit time in bed
Spending too much time in bed usually disrupts sleep
in the middle of the night.
� Don't try too hard to
Read or watch TV until you become drowsy, and then
go to your bedroom to fall asleep naturally. Try to maintain a regular time for
going to bed and for getting up.
� Hide the clock
A visible readout of how long you've been unable to
sleep may worry you needlessly.
� Avoid or limit
caffeine, smoking and alcohol
Caffeine is a stimulant. Nicotine also can interfere
with sleep. And although alcohol is a depressant and may help you doze off, it
can disrupt restful sleep.
� Exercise and stay
Regular physical activity and exercise contribute to
a restful sleep. Aim for 30 minutes or more of exercise on most days. Avoid
exercising too close to your bedtime so it doesn't interfere with your sleep.
� Watch what you eat
before you sleep
A light snack may help you relax before sleeping,
but avoid heavy meals and foods that could cause heartburn. Drink less liquid
before bedtime so that you won't have to go to the bathroom as often.
� Avoid or limit naps
Daytime naps can make it harder to fall asleep at
night. If you really need a nap, limit it to 30 minutes or less.
� Check your
Ask your doctor if any of your medications - both
prescrip-tion and nonprescription - may contribute to insomnia.
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