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Health Newsletters

Curative and Prevention Tips » Tips for Better Sleep

It's important to make an overall promise to healthy, healing sleep. Here are some tips from the Better Sleep, include-

• Try to go to bed and wake up at the same time every day.

• Create a bedtime routine that is relaxing.

• Evaluate your mattress and pillow to ensure proper comfort and support.

• Avoid caffeine, alcohol, and nicotine  four to six hours before bedtime.

• Exercising five or six hours before bedtime may help you sleep more soundly.

• Don't eat large meals within two hours of bedtime.

• Don't nap later than 3 p.m.

• Sleep in a dark, quiet room with a comfortable temperature.

• Wind down in the 30 minutes before bedtime with a relaxing pre-sleep ritual such as a warm bath, soft music, or reading.

• Get a relaxing massage to sooth tense muscles and relieve stress.

• Keep work materials, computers and televisions out of the bedroom.

• If you can't fall asleep within 20 minutes, do a quiet activity somewhere else and return to bed when you're sleepy.

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