TO SLEEP BETTER

Factors such as stress, shift work and sleep disorders can interfere with a person's ability to get sufficient sleep. Below are 10 key strategies and treatments to help you get better sleep.

1) Stay away from Caffeine, alcohol, nicotene or stimulants that interfere with sleep.

2) Turn your bedroom into a sleep-friendly environment..quiet, dark, cool and equipped with a comfortable mattress and pillow.

3) Establish a soothing pre-sleep routine such as a bath or light reading about an hour or so before bed.

4) Don't be a nighttime clock-watcher, as it can actually increase stress and make it harder to fall asleep. If you're frustrated after trying to fall asleep after 20 minutes, go do something relaxing until you're ready for sleep.

5) Use light to your advantage by exposing yourself to natural light in the morning and during the day, this maintains your internal clock on a healthy sleep-wake cycle.

6) Set your internal clock by going to bed and waking up at the same time each day to ensure a higher quality of sleep.

7) Nap early or not atall. If you want to nap, plan on keeping it short and before 5p.m.

8) Finnish dinner several hours before going to bed and avoid foods that could cause indigestion.

9) Balance fluid intake so that you won't be awakened by the need for a bathroom trip or feeling thirsty.

10) Exercising early can actually promote restful sleep that evening. Keep workout atleast three hours before you go to bed so your body has time to wind down.

- Prathyusha

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