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Spring Forward With 10 Sleep Tips


7. Eat Lightly at Night

Indigestion from spicy or fatty food or having too much food in your stomach can cause insomnia. For a better night's sleep, eat light, simple foods several hours before bed.

If you get hungry, have a snack of easy-to-digest food such as carbohydrates or dairy. Also, avoid too much liquid before bed so that you don't have to wake up to go to the toilet.

8. Relax Before Bed

Stress and overstimulation can make it hard to fall asleep. Try to avoid intense television programs or movies before bed. Relax with a soothing, warm bath and curl up with a book instead.

Worry boosts production of the stress hormone cortisol, which makes you more alert. If anxiety keeps you awake, write out your schedule for the following day before going to bed, including possible solutions to challenges you may face.

If you're worried about hitting a deadline the next day, go to bed early and wake up early to work. Don’t work late into the night. Your mind needs the rest. You may even need less time to finish your work.

9. Create a Sleep-Friendly Environment

Try sleep shades, earplugs, a white-noise machine, or all three.

Temperature helps, too: 60-75 degrees is considered the most comfortable. Also, you need a comfortable mattress.

If you have restless or snoring pets, keep them out of your room, along with all electronics, including your television, computer, DVD player, and stereo. Save your bedroom for sleep, sex, and relaxing.

10. Get Up if You Can't Sleep

We've all had those nights when we can't fall asleep or we wake up and can't get our minds to shut down. Avoid watching the clock, which can create more anxiety. If you've been awake more than 20 minutes, get up, go to another room, and do something relaxing to help you get drowsy. Keep the lights low, have some warm milk, read a book, or write about whatever may be on your mind until your eyelids get heavy.

WebMD Medical Reference

Reviewed by David T. Derrer, MD on September 03, 2014
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