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Sleep tips

Furniture Today Staff -- Furniture Today, November 18, 2011

The National Sleep Foundation, a group dedicated to improving sleep health and safety through education, public awareness and advocacy, offers these basic sleep tips:
     ► Set and stick to a sleep schedule. Go to bed and wake up at the same times each day.
     ► Expose yourself to bright light in the morning and avoid it at night. Exposure to bright morning light energizes us and prepares us for a productive day. Dim your lights when it's close to bedtime. Put night lights in your halls and bathroom for nighttime visits.
     ► Exercise regularly. Exercise in the morning can help you get the light exposure you need to set your biological clock. Avoid vigorous exercise close to bedtime, if you are having trouble sleeping.
     ► Establish a relaxing bedtime routine. Allow enough time to wind down and relax before going to bed.
     ► Create a cool, comfortable sleeping environment that is free of distractions.
     ► Treat your bed as your sanctuary from the stresses of the day. Use your bed for sleep only.
     ► If you are still lying awake 20 minutes after going to bed, get up and do something relaxing in dim light until you are sleepy.
     ► Keep a "worry book" next to your bed. If you wake up because of worries, write them down in your worry book, along with an action plan, and then forget about them until the next morning.
     ► Avoid caffeinated beverages, chocolate and tobacco at night.
     ► Avoid large meals and beverages right before bedtime.
     ► Avoid alcohol. Drinking alcohol before bed can rob you of the deep sleep and dreaming you need.
     ► Avoid medicines that delay or disrupt your sleep.
     ► Avoid late-afternoon or evening naps. If you have to nap, limit it to 45 minutes and take it before 3 p.m.

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