Saturday, December 29, 2012
Sleep Hygiene-How to Get A Peaceful Night's Sleep
Sleep hygiene. No, this isn't about being sure your have clean sheets and pillowcases. Instead it is tips for getting a peaceful night's rest. Whether you're aging and need to get a better night's sleep or are trying to get your children to sleep, these tips will help you all.
Here are tips from the pros for how to get better sleep and a restful night.
Use a good quality mattress and pillow. Without these two products your body won't be comfortable and you will toss and turn all night long, never getting in to a deep sleep.
Keep you bedroom dark and quiet. No music, no TV, no lights, no phones.
Do something relaxing before bed like taking a warm bubble bath or reading a book(not one of Stephen King's thrillers!)
Keep the temperature of your room steady. Not too hot, not too cold--just right.
Try not to exercise in the three hours before you head to bed.
Avoid alcoholic beverages when trying to get to sleep.
Avoid caffeinated beverages in the late afternoon and early evening.
Avoid eating a large meal before bedtime.
If you need more information about sleep problems contact your sleep center at your local hospital. Many have cognitive behavioral sleep specialist who can work with you on your sleep problems. Some individuals may need a CPAP machine to help with sleep apnea or other issues. Or head over to the National Sleep Foundation (703-243-1697). Brochures on sleep issues can be ordered from the American Academy of Sleep Medicine (630-737-9700.) Sleep is important--take the time to learn how to get the best night's rest you can from the experts.