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How to Get a Better Night’s Sleep

How to Get a Better Night’s Sleep


Directions:


  1. Why you may not be able to fall asleep:

  2. First you want to identify potential medial issues like sleep apnea

  3. Minimize light from televisions and electronic devices

  4. Write out your “to do” list so it is out of your head

Tips to fall asleep:


  1. Keep the room cool, studies have shown sleep is deeper and more restful at cooler temps, 68 degrees is suggested.

  2. Use a humidifier, it helps keep the nose moist and makes breathing and, thus, sleeping easier.

  3. Try to get a regular bedtime and wake up time. Use a nap instead of sleeping late, but keep your naps under an hour.

  4. Monitor LIGHT: get sunlight or bright light during the day, especially early in the morning. Minimal lights in the night, especially bathroom, use a night light rather than full lights.

  5. Meditation is GREAT for calming the mind.

If you wake up in the middle of the night:


  1. Stay out of your head. The key to getting back to sleep is continuing to cue your body for sleep, so remain in bed in a relaxed position.

  2. Make relaxation your goal, not sleep. If you find it hard to fall back asleep, try a relaxation technique such as visualization, deep breathing, or meditation, which can be done without even getting out of bed.

  3. Do a quiet, non-stimulating activity. If you’ve been awake for more than 15 minutes, try getting out of bed and doing a quiet, non-stimulating activity, such as reading a book. Keep the lights dim so as not to cue your body clock that it’s time to wake up. Also avoid screens of any kind—computers, TV, cell phones, iPads.

  4. Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when you are fresh and it will be easier to resolve.

Foods to avoid:


  1. Avoid the nightcap: alcohol decreases deep sleep and increases arousals from sleep

  2. No caffeine past 3pm

  3. Don’t eat within a couple of hours of bedtime, ESPECIALLY SUGAR

  4. No exercise before bed, but a little stretching helps.

Get a Better Night’s Sleep

Matt Iseman MD gives you some helpful pointers on how to get a better night’s sleep.


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Visit Matt Iseman at www.mattiseman.com and follow him on Twitter @mattiseman.


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