Navigation Menu
logo
  • Home
  • About
  • Blog

Blog

Sleep well

:: in Mar 31, 2014:: 0 comments

One of the best things you can do for your health is to get a good night’s sleep. This can be a challenge, particularly if you have a physical illness or if you are depressed or stressed. In some cases, sleep medications might be helpful, but, good sleep hygiene is most effective:

For several hours before bedtime, avoid alcohol, tobacco, caffeine, chocolate and heavy sugar-filled foods

Warm milk and foods high in tryptophan, such as bananas, may help you sleep. Otherwise, restrict fluids right before bed

Exercise regularly, particularly in the afternoon, but not right before bedtime

Try going to bed and getting up at the same times every day to put your body into a good sleep-wake rhythm

Use your bed for sleep and sex but not as an office or recreation room

Try relaxation techniques to relieve anxiety and reduce muscle tension

Practice pre-sleep rituals, such as a warm bath or a few minutes of reading

If you do not fall asleep within 15-30 minutes, get up, go to another room, and lie quietly in darkness until you feel sleepy again



Post a Reply Cancel Reply

You must be logged in to post a comment.

205 SE Spokane Street, Suite 300 Portland, OR 97202 | p 971-202-5140 | f 971-202-5141

Developed by Host Pond Web Hosting