Do you suffer from frequent sleepiness or sleeplessness? If so, here are our top 10 tips for getting a better night’s sleep. Getting enough sleep can prevent many diseases and conditions, so use these tips to get your best night’s rest.
- Reduce television and computer screen time an hour before bed.
- Exercise, but be sure to finish your workout at least three hours before bedtime.
- Listen to a white noise machine to cancel out sleep-disturbing sounds.
- Keep your bedroom at a cooler temperature at night.
- Establish a bedtime routine and stick to it. This reinforces your body’s sleep cycle.
- Avoid caffeine in the afternoon – it can stay in your system for hours and affect your ability to fall asleep.
- Finish eating at least two to three hours before bedtime to prevent heartburn and indigestion.
- Make sure your mattress and pillow are comfortable and supportive.
- Take a warm bath before bed. The hot water will increase your body temperature and as your body temperature drops, you will start to relax.
- Power nap. A 20-minute nap in the afternoon can help you feel more refreshed. Avoid napping for longer than 20 minutes – doing so can disrupt your sleep at night.
For more information, visit the Piedmont Sleep Center.
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