04.Tips for a good night's sleep
Try these simple steps to help improve the quality of your sleep. But remember, if problems persist you should see your doctor:
- Obey your body clock: set a routine for yourself and try to go to bed and get up at about the same time every day
- Don’t go to bed when you’re not tired: this will just reinforce bad sleeping habits.
- Get enough sunshine; exposure to light helps set your body clock.
- Ensure your room is dark enough.
- Only use your bedroom for sleeping and sex. Don’t use it like a second lounge room for watching TV or talking on the phone — and be sure not to work, worry or argue there.
- Exercise every day — a tired body is more likely to sleep.
- Try and use the last hour of the day to relax. Don’t do anything too stimulating.
- Avoid caffeinated drinks close to bedtime. And while alcohol might make you feel sleepy at first it’s also worth avoiding, as it tends to disrupt your sleep.
- If you can’t sleep within a reasonable amount of time, get out of bed and do something quiet for half an hour, like reading a book.
- If all else fails, see your doctor for further help.
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