 |
Seven Steps For A
Good Night’s Sleep |
 Keep
a regular sleep/wake schedule.
Particularly for
waking. Irregular hours can throw off the internal
bilogical clock.
|
 Be
light-wise.
Within five
minutes of waking, expose yourself fto bright light,
either by going outdoors or using a light for 30
minutes. Avoid excess light before bedtime. |
 Set
aside time to clear your mind.
Several hours
before bedtime, list worries or chores for the next
day. Also develop a relaxation ritual—meditation or
soothing music—to end each day. |
 Avoid
stimulants.
Nicotine, coffee
or colas late in the day will keep you awake at
night. |
 Don’t
drink alcohol.
Rather than
helping you sleep, it leads to awakenings and
worsens sleep apnea. |
 Don’t
exercise or eat heavily before bed.
Both rev up the
body. But exercising in the late afternoon or early
evening dispels tensions and makes falling asleep
easier. |
 Avoid
naps.
They may perk up
your daytime energy, but naps undermine your
nighttime rest. |
