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Pain Management Health Center

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Follow Sleep Routine

Bedtime should be a calm time. Keep your surroundings quiet and restful. Reserve your bed for sleeping, and keep the room dark, quiet, cool, and distraction-free. Keep regular sleep hours. Ban your computer and TV from the bedroom.

Sleep Less

Most adults need 7 to 9 hours of sleep a night to wake up feeling refreshed. Sleeping too long can lead to fragmented or shallow sleep. If you spend 9 to 10 hours in fitful sleep, try cutting back on time in bed. In the long run, that may give you more solid sleep.

Free Your Mind

Make it a goal to wind down about an hour before bedtime. Read something calming, meditate, listen to soft music, or take a warm bath. If you're feeling troubled, make a list of your worries along with a plan to deal with them to put your mind at ease.

No Pets Allowed

If your dog or cat sleeps with you, ask your vet or a trainer how to get your pet to sleep happily on its own bed. A cat or dog's night moves can prevent you from settling into the deep sleep you need. Pets can also bring fleas, fur, dander, and pollen to your bed -- which can trigger allergies that may wreck your sleep.

Too Hot for Sleep

To sleep more soundly and awake more refreshed, keep your bedroom cool. Open a window or lower the thermostat. A bedroom that's too hot can disturb your sleep. Most people sleep well when the room is 65 to 72 degrees. Experiment with the thermostat to find the best temperature for your ZZZs.


Tight, tender muscles keeping you tossing and turning all night? If you aren't able to go to a massage therapist, try giving yourself a massage. Gently rub sore spots with your fingers or a self-massager. You can even use items you have at home, like a tennis ball. Some people find a massage most soothing after a warm bath.

Skip Long Naps

If you wake up feeling tired, you may be tempted to take long naps during the day. But long naps can make it even harder to sleep well at night. Avoid taking long naps, especially in the late afternoon or early evening.

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