Lifestyle Tips for More Sleep

 

Lifestyle changes can help you get back to a more regular sleep schedule.

Lifestyle changes can help you get back to a more regular sleep schedule.

Lifestyle Changes can Help You get Back to a More Regular Sleep Schedule Lifestyle Changes can Help You get Back to a More Regular Sleep Schedule

Start getting more sleep now.

Start getting more sleep now.

 

Improving your habits can be helpful to get your sleep back

on track, but it may not be enough.

Improving your habits can be helpful to get your sleep back on track, but it may not be enough.

Improving Your Habits can be Helpful to get Your Sleep Back on Track, but it may not be Enough
Improving Your Habits can be Helpful to get Your Sleep Back on Track, but it may not be Enough
I HAVE TROUBLE GOING TO SLEEP

Improving your habits may help you get back on track.

Improving your habits may help you get
back on track.
 

It's important to know your behaviors could be playing a role in your insomnia. The following habits may help you get more sleep.

Get Into a Regular Sleep and Wake Routine
Get into a regular sleep and wake routine
It's important to go to bed and get up around the same time every day. This consistency helps reinforce your body's sleep-wake cycle.
 
Don't Drink Coffee Before Bedtime: Coffee can Disrupt Falling Asleep and Deep Sleep
Don’t drink coffee before bedtime
As with all caffeinated beverages, coffee can disrupt falling asleep and deep sleep. It can also make you wake up in the middle of the night.
 
Don't Drink Alcohol Before Bedtime: Although Alcohol Can Help You Fall Asleep at First, it can Actually Prevent Your Deep Sleep and REM Sleep
Don’t drink alcohol before bedtime
Although alcohol can help you fall asleep at first, it can actually prevent your deep sleep and REM sleep. It also keeps you in lighter sleep, which may be easier to wake up from. For this reason, hold off on drinking alcoholic beverages close to bedtime.
 
Avoid Large Meals Before Bedtime: Eating Too Much Before Bedtime may Interfere With Your Sleep
Avoid large meals before bedtime
Eating late at night or consuming large meals before bedtime may cause indigestion that interferes with sleep.
 
Exercising too Close to Bedtime Can Make it Harder to Sleep: You Shouldn't Exercise Within 3 Hours of Bedtime
Exercise, but not within 3 hours before bedtime
Exercise may be beneficial, but you shouldn't exercise within 3 hours of bedtime.
 
Turn Off the Lights: Keep it as Dark as Possible When You're Trying to Sleep
Lights out
No light is good light in the bedroom. Turn off the lights. Keep it as dark as possible when you’re trying to sleep.
 
Avoid Blue Light Before Trying to Sleep: The Blue Light From Computer, Television, Smartphone, and Tablet Screens can Change Sleep Patterns
Avoid blue light before trying to sleep
The blue light from computer, television, smartphone, and tablet screens can change sleep patterns. Instead of looking at a screen before bed, do something relaxing such as reading a book.
 
Keep Following a Relaxing Bedtime Routine and Doing Your Best to Practice Good Sleep Habits
Try not to worry about your sleep
Sometimes your sleep schedule may get thrown off. It can happen to anyone. If it does, try not to worry about it. Worrying about not sleeping can actually make it more difficult to fall asleep. Do your best to get back on schedule when you can. Keep following a relaxing bedtime routine and doing your best to practice good sleep habits.
 
How You Slept Last Night Doesn't Have to Dictate How You'll Sleep Tonight
Today is a new day
How you slept last night doesn't have to dictate how you'll sleep tonight. If you had a bad night, put it behind you and don't dwell on it. Instead, focus on what you can do today to make tonight go better.
I KEEP WAKING UP AT NIGHT

Do you keep waking up at night? These tips may help.

 
Turn the Clock Face Around: Keeping Your Eye on the Minutes Passing by Only Makes You More Concerned About Being Awake
Ignore the clock
Keeping your eye on the minutes passing by only makes you more concerned about being awake. Adding to that, light emitted from a clock can increase alertness. The solution could be as simple as turning the clock face around so you can't see it.
 
To Calm the Mind and Relax the Muscles, Consider Slow, Deep Breathing
Try relaxing the body
To calm the mind and relax the muscles, consider slow, deep breathing. You can also try progressive relaxation.
 
Try a Relaxing Activity in Another Room and When You Start Feeling Sleepy Again, Go Back to Bed
Get up and leave the bedroom
Worrying about not falling asleep may only cause the brain to activate even more. Stressing about not sleeping while lying in bed can make it even more difficult to sleep and may affect the association between your bedroom and sleep. To avoid this, try a relaxing activity, such as reading or listening to soothing music, in another room. When you start feeling sleepy again, go back to bed.
I KEEP WAKING UP AT NIGHT

Do you keep waking up at night? These tips may help.

Turn the Clock Face Around: Keeping Your Eye on the Sleepless Minutes Passing by Only Makes You More Concerned About Being Awake
Ignore the clock
Keeping your eye on the minutes passing by only makes you more concerned about being awake. Adding to that, light emitted from a clock can increase alertness. The solution could be as simple as turning the clock face around so you can't see it.
 
To Calm the Mind and Relax the Muscles, Consider Slow, Deep Breathing
Try relaxing the body
To calm the mind and relax the muscles, consider slow, deep breathing. You can also try progressive relaxation.
 
Try a Relaxing Activity in Another Room and When You Start Feeling Sleepy Again, Go Back to Bed
Get up and leave the bedroom
Worrying about not falling asleep may only cause the brain to activate even more. Stressing about not sleeping while lying in bed can make it even more difficult to sleep and may affect the association between your bedroom and sleep. To avoid this, try a relaxing activity, such as reading or listening to soothing music, in another room. When you start feeling sleepy again, go back to bed.
Sleep Hygiene Can Help, But if You are Struggling With Insomnia, Talk to Your Health Care Professional
Sleep hygiene can help, but if you are still struggling with insomnia, talk to your health care professional.
Sleep hygiene can help, but if you are still struggling with insomnia, talk to your health care professional.

Your health care professional can help identify what’s causing your insomnia, potential treatment options, and other ways to take action.


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