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- Stick to a regular schedule. Go to bed and get up at the same time every day.
- Exercise regularly in the morning or early afternoon. Don't do strenuous physical activity just before bedtime.
- Stay away from caffeinated drinks after 4 pm.
- Avoid alcohol after the dinner hour. Rather than promoting sleep, a nightcap actually disrupts sleep patterns and can cause you to awaken early in the morning.
- Be careful with sleeping pills. Don't take them for more than four weeks at a time. Longer use leads to even more insomnia.
- Find the right room temperature for you and maintain it throughout the night.
- Try to relax before going to bed. Take a warm bath, read a good book, listen to music, and avoid stressful thoughts.
- Don't eat a heavy meal just before going to bed.
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