Ten tips for getting better sleep

Dr. Purushothaman
January 9, 2014


Everyone at one point or another has trouble getting enough sleep or better sleep. There are some tips that can help a person achieve better sleep.
* Cut caffeine - yes this is the hardest thing for some of us coffee and soda drinkers. Try cutting your caffeine intake at least 4 to 6 hours before bedtime. If you have had an over, abundance of caffeine try eating some carbohydrates to reduce the effects.
* Avoid alcohol as a sleep aid - Some of you are probably thinking, yeah but it really does help me sleep, yes this may be true. However, it will cause disturbances in your sleep, plus you can become addicted to it, and it has the potential to destroy your liver.
* Relax before bedtime - Stress makes people miserable. Develop a pre-bedtime ritual to take the edge off after a long day. For example, a hot bath, candles, soft music, door shut, no kids allowed, reading a book, or deep breathing can do wonders.
* Exercise - Regular exercise can help a person sleep. Find the time of day to exercise that works for you. If you feel energetic after exercising, then you will not want to do an evening workout, afternoon or morning may be better. If you are tired after working out, then evening is great.
* Keep the bedroom, dark, quiet, and comfortable -By keeping the bedroom dark, quiet and comfortable allows a person to relax. Is there proof of this? Yes. For some the slightest noise or light can disturb a person's sleep.
* Eat right and sleep tight - Try not to go to bed hungry. Avoid heavy meals at bedtime. Foods that help promote include milk, tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat, and bananas.
* Restrict nicotine - Smoking puts a stimulant into your bloodstream, similar to caffeine.
* Avoid napping - Napping can make matters worse. If you do take a nap, make sure it is a short one.
* Keep pets off the bed - If your pet sleeps with you, this can cause you to wake during the nigh due to allergies or pet movements.
* Avoid television, eating, emotional discussions in bed - The bed should be used for sleep and sex only. Any other activities only distract from sleep.

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