Tips
for a good nights rest
Losing just one and a half hours of sleep can reduce daytime alertness
by about one-third. Excessive daytime sleepiness impairs memory and the ability
to think and process information, and carries a substantially increased risk of
sustaining an occupational injury. Here are a few tips to help you get a good
nights sleep.
Dont watch TV, eat, read, and discuss emotional issues in
bed. The bed should be used for sleep and sex only. If not, we can associate
the bed with other activities and it often becomes difficult to fall asleep.
Avoid noise, light, and temperature extremes during sleep.
If your bedroom is too hot (above 75 degrees) or too cold (below 54 degrees),
it can disrupt your sleep as well.
Avoid drinking fluids after 8 p.m. This may reduce
awakenings due to urination.
Avoid naps, especially if you have problems sleeping at
night.
Avoid bright lights if you need to get up at night. Use a
night-light instead.
Avoid stimulants like nicotine and caffeine before bedtime
Avoid alcohol before bedtime. Although it may help you fall
asleep, while you are sleeping your body will suffer a withdrawal syndrome.
This withdrawal causes awakenings and is often associated with nightmares and
sweats.
A light snack may be sleep-inducing, but a heavy meal too
close to bedtime interferes with sleep. Stay away from protein and stick to
carbohydrates or dairy products. Milk contains the amino acid L-tryptophan,
which has been shown in research to help people go to sleep.
Do not exercise vigorously just before bed. If you are the
type of person who is aroused by exercise, it may be best to exercise late in
the afternoon (preferably an aerobic workout, like running or walking). Some
studies have shown that exercise right before bed is not as bad as once
thought, unless you are the type of person who becomes more alert with
exercise.
Source:
WebMD
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