Sleep Hygiene Tips

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Hugo Leung

Some tips for improving sleep

Gesundheit & Medizin Sport

http://www.flickr.com/photos/43894176@N07/5338151979 Good Sleep Hygiene

http://www.flickr.com/photos/webinteger/3359534724/ Get up at the same time every morning, including weekends.

http://www.flickr.com/photos/34726742@N06/4798898372 Go to bed only when you are sleepy.

http://www.flickr.com/photos/50859208@N03/5326534178 Avoid using the bed as a table, office and study.

http://www.flickr.com/photos/46332129@N06/4722524048 Use the bedroom only for sleep and sex.

http://www.flickr.com/photos/postal_voladora/4278377771/ Avoid caffeine and nicotine 4-6 hours before bedtime.

http://www.flickr.com/photos/magsexploringherworld/3200828493/ Alcohol will lead to fragmented sleep.

http://www.flickr.com/photos/30738902@N00/3807333358 Avoid heavy meals before bed

http://www.flickr.com/photos/boopsiedaisy/1036742005/ But do not go to bed hungry.

http://www.flickr.com/photos/27587514@N08/5214364279 Avoid daytime naps

http://www.flickr.com/photos/katieelizabethphotography/3533910901/sizes/l/ Sleep in comfort

http://www.flickr.com/photos/27587514@N08/4884832784 Minimize noise, light and extreme temperature in the bedroom

http://www.flickr.com/photos/13094270@N07/1793075571/ Earplugs, window blinds, heaters or A/C may be needed

http://www.flickr.com/photos/35043742@N00/375969264 Only sleep enough to feel refreshed

http://www.flickr.com/photos/8641157@N07/2217013744 Depression, anxiety and stress are often associated with sleeping difficulty

Many medications can cause sleeplessness as a side effect

http://www.flickr.com/photos/lomokev/1902039715/in/set-1763105/ Exercise regularly during the day

http://www.flickr.com/photos/digitalgopher/4005489800/ Avoid rigorous exercise within 3 hours of sleep

http://www.flickr.com/photos/97247234@N00/2413988302 A warm bath or a few minutes of reading, can help you sleep.

http://www.flickr.com/photos/lomokev/1902039715/in/set-1763105/ Develop relaxing rituals before bedtime (eg reading, listening to music)

http://www.flickr.com/photos/12192905@N00/3609618813 Meditate

http://www.flickr.com/photos/billycurrie/4896978191/ If unable to sleep in 15 minutes, get out of bed and do something relaxing. Then try again.

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