Sleeping Tips

1. Relax before retiring. Take some time for a pre-sleep ritual to break the connection between stress and bedtimes. Try listening to the enclosed CD, reading, meditating, light stretching, lavender aromatherapy or a hot shower.
2. Watch the caffeine. Coffee and many teas and sodas contain caffeine and may keep you up. If you’ve already had too much, consider eating some carbohydrates like bread or crackers to help reduce the effects.
3. Watch the alcohol. It may initially help you fall asleep, but as your body clears it from your system, alcohol can also cause nightmares, sweats and headaches that disturb sleep. To help some of these effects, try drinking one glass of water for every alcoholic beverage consumed.
4. Exercise at the right time. Regular exercise relieves stress and encourages good sleep. However, if a little exercise really gets your blood pumping, you’d wise to avoid working out in the evening or just before bedtime.
5. Cut down on noise, light and extreme temperatures. Try earplugs, a night light, an aye mark or drape clip. The best temperature for fall sleep is 60’ to 65’F.
6. Eat right, and sleep tight. Avoid eating a large meal just before bedtime or going to bed hungry. It’s about balance. Also, whenever possible, opt for food that promote sleep, such as milk, tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, peaches, walnuts, apricots, oats, asparagus, potatoes and bananas.
7. Understand jet lag. Before you cross time zones, try waking up later or earlier to help your body adjust to the time difference. And remember, it takes a few days for your body to catch up.
8. Remember the purpose of the bed. Avoiding TV, eating and emotional discussions while in bed. The mind and body associate bedtime activities with being in bed. So don’t let a bad habit keep you awake.
9. No drink after 8 p.m. To enjoy sleep uninterrupted by bathroom breaks, shut down your fluid intake early.
10. Nap smart. A 20 minute power nap early in the day can really refresh you. But sleep too much and you may spend the night staring at the ceiling.

Sleeping Tips ( Developed by SoundSleep Solutions)