Sleep Management Tips

splost76 · #1 12-06-2007, 05:30 AM

These are just a few tips I had while digging around for ideas to try and help me sleep better at night, maybe they will help some of you.

Minimize noise with earplugs and minimize light with window blinds, heavy curtains, or an eye mask.
Do not turn on bright lights if you need to get up at night. Use a small night-light instead.
Avoid eating within two hours of bedtime. If you are hungry, a glass of milk or a light snack is a good choice. Milk contains the amino acid L-tryptophan, which has been shown in research to help people go to sleep.
Avoid consuming protein at bedtime.
Get aerobic exercise during the day to reduce stress hormones, but avoid anything too strenuous within three hours of bedtime. Regular exercise may promote deeper sleep. Go to bed at a regular time and avoid napping late in the afternoon. If you need to nap, take a brief nap for 10-15 minutes about eight hours after you awake.
Stop working at any task an hour before bedtime to calm mental activity.
At bedtime, keep your mind off worries or things that upset you; avoid discussing emotional issues in bed.
Consider having pets stay outside of your sleeping area. Having a pet in bed with you may cause you to wake if you have allergies or if the pet moves around on the bed.
Make sure your bedroom is well ventilated and a comfortable temperature (below 75F and above 54F).
Keep your bedroom for sleeping.
If you can't sleep or if you wake up in the middle of the night, go into another room and read a book or watch television until you feel sleepy.
Learn a relaxation technique such as progressive muscle relaxation and practice it in bed.

Hope this helps with some, I will continually be on the look out for tips or ways to help us all fall asleep and stay asleep.
Shane
:sleep: