waterwater
02-10-2007, 01:18 AM
Tips for a Good Night’s Sleep
from China.Guide----www.sortchina.com
Set a schedule
Go to bed at a set time each night and get up at the same time each morning. Disrupting
this schedule may lead to insomnia. Sleeping in on weekends also makes it harder to wake up
early on Monday morning because it re-sets your sleep cycles for a later awakening.
Exercise
Try to exercise 20 to 30 minutes a day. Daily exercise often helps people sleep, although a
workout soon before bedtime may interfere with sleep. For maximum benefit, try to get your
exercise about 5 to 6 hours before going to bed.
Avoid caffeine, nicotine, and alcohol
Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake.
Sources of caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet drugs,
and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early
morning due to nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and
keeps them in the lighter stages of sleep.
Relax before bed
A warm bath, reading, or another relaxing routine can make it easier to fall sleep. You can
train yourself to associate certain restful activities with sleep and make them part of
your bedtime ritual.
Sleep until sunlight
If possible, wake up with the sun, or use very bright lights in the morning. Sunlight helps
the body's internal biological clock reset itself each day. Sleep experts recommend
exposure to an hour of morning sunlight for people having problems falling asleep.
Don't lie in bed awake
If you can't get to sleep, don't just lie in bed. Do something else, like reading, watching
television, or listening to music, until you feel tired. The anxiety of being unable to
fall asleep can actually contribute to insomnia.
Control your room temperature
Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep
or prevent you from falling asleep.
See a doctor if your sleeping problem continues
If you have trouble falling asleep night after night, or if you always feel tired the next
day, then you may have a sleep disorder and should see a physician. Your primary care
physician may be able to help you; if not, you can probably find a sleep specialist at a
major hospital near you. Most sleep disorders can be treated effectively, so you can
finally get that good night's sleep you need.
from China.Guide----www.sortchina.com
Set a schedule
Go to bed at a set time each night and get up at the same time each morning. Disrupting
this schedule may lead to insomnia. Sleeping in on weekends also makes it harder to wake up
early on Monday morning because it re-sets your sleep cycles for a later awakening.
Exercise
Try to exercise 20 to 30 minutes a day. Daily exercise often helps people sleep, although a
workout soon before bedtime may interfere with sleep. For maximum benefit, try to get your
exercise about 5 to 6 hours before going to bed.
Avoid caffeine, nicotine, and alcohol
Avoid drinks that contain caffeine, which acts as a stimulant and keeps people awake.
Sources of caffeine include coffee, chocolate, soft drinks, non-herbal teas, diet drugs,
and some pain relievers. Smokers tend to sleep very lightly and often wake up in the early
morning due to nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and
keeps them in the lighter stages of sleep.
Relax before bed
A warm bath, reading, or another relaxing routine can make it easier to fall sleep. You can
train yourself to associate certain restful activities with sleep and make them part of
your bedtime ritual.
Sleep until sunlight
If possible, wake up with the sun, or use very bright lights in the morning. Sunlight helps
the body's internal biological clock reset itself each day. Sleep experts recommend
exposure to an hour of morning sunlight for people having problems falling asleep.
Don't lie in bed awake
If you can't get to sleep, don't just lie in bed. Do something else, like reading, watching
television, or listening to music, until you feel tired. The anxiety of being unable to
fall asleep can actually contribute to insomnia.
Control your room temperature
Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep
or prevent you from falling asleep.
See a doctor if your sleeping problem continues
If you have trouble falling asleep night after night, or if you always feel tired the next
day, then you may have a sleep disorder and should see a physician. Your primary care
physician may be able to help you; if not, you can probably find a sleep specialist at a
major hospital near you. Most sleep disorders can be treated effectively, so you can
finally get that good night's sleep you need.