Tips for a better night’s sleep
The sleep set is literally the foundation of your sleep. But beyond your investment in the mattress, it’s important to make an overall commitment to sleep. Here are some tips for maintaining a healthy sleep cycle and ensuring the best night’s rest:
1. Maintain a regular bed and wake time schedule, including weekends.
2. Establish a relaxing bedtime routine, such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
4. Sleep on a comfortable mattress and pillow.
5. Use your bedroom only for sleep and sex. It is best to take your work materials, computers, and televisions out of the sleeping environment.
6. Finish eating at least two to three hours before your regular bedtime.
7. Exercise regularly. It is ideal to complete your workout at least a few hours before bedtime.
8. Avoid alcohol, nicotine (e.g., cigarettes, tobacco products), and caffeine (e.g., coffee, tea, soft drinks, chocolate) close to bedtime. These can lead to poor sleep, keep you awake or disrupt sleep later in the night.
Better Sleep Resources
For millions of people, the consequences of a poor night’s sleep – higher stress, increased mistakes, and difficulty concentrating – are every day occurrences. But it doesn’t have to be this way. To find out more about how sleep can impact your health, visit:
(U.S. Department of Health and Human Services, The Office on Women’s Health)
Web site: http://www.4women.gov/whw/healthinfo/American Chiropractic Association
1701 Clarendon Boulevard
Arlington, VA 22209
Phone: 703-276-8800 Fax: 703-243-2593
Web site: http://www.amerchiro.org
552 K Street, NW, Suite 500
Washington, DC 20005
Phone: 202-347-3471 Fax: 202-347-3472
Web site: http://www.sleepfoundation.orgNational Center on Sleep Disorders Research –
National Heart, Lung, and Blood Institute
NHLBI Information Center
P.O. Box 30105
Bethesda, MD 20824
Phone: 301-435-0199 Fax: 301-480-3451
E-mail: firstname.lastname@example.org Web site: http://www.nhlbi.nih.gov/about/ncsdr
Better Sleep Council Canada
P.O. Box 170
Streetsville, Ontario L5M 2B8
Sleep/Wake Disorders Canada
3080 Yonge Street, Suite 5055
Toronto, ON M4N 3N1 Canada
Phone: 416-483-9654 Fax: 416-483-7081
The Sleep Council
High Corn Mill
Chapel Hill Skipton BD23 1NL
Phone: 01756 795374 Fax: 01756 798789
Web site: www.sleepcouncil.com
If you think you’re suffering from a serious sleep problem, please consult your doctor.