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Home > Resources > Sleep
on Getting Enough Sleep
National Sleep Foundation's Top tips for Paying off your Sleep Debt
a regular sleep schedule. Get up and go to bed at the same time
eat or drink too much close to bedtime.
at least three hours before bedtime to promote healthy sleep.
relaxing bedtime rituals, such as a bubble bath, massage or reading,
to promote sleep.
sure your bedroom invites sleep. It should be cool, quiet, dark
earplugs or "white noise" machines to block out noise.
Masks and window coverings can block out excess light.
the bed with sleep and sex only. Don't watch TV, read or pay bills
sleepless time in bed. If you lie awake for more than 10 to 20
minutes, get up and try a relaxing activity, such as reading.
Get back in bed when you feel sleepy again.
disrupts your sleep?
factors: Work and family stress, depression and grief.
issues: Caffeine, exercise or mental stimulation too close to
switching from day to night shift throws off the body's circadian
rhythms, disrupting the natural sleep cycle.
factors: A bedroom that's too bright, cold, hot or noisy disrupts
the sleep cycle. So do interruptions from children and other family
members, not to mention sleeping next to someone who snores or
tosses and turns.
factors: Arthritis and other diseases that cause chronic pain
or discomfort can disrupt sleep. So can hormonal changes associated
with menopause and menstruation.
Decongestants, steroids and medications for high blood pressure,
asthma and depression can cause sleeplessness.
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