2021 Medical & Dental Directory | 39
How to Get a Good Night's Sleep
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lmost everyone has trouble sleeping every so often, but for many
Americans having a hard time getting to sleep or waking in the middle
of the night is a significant problem. Insomnia may affect people
differently. Some complain of waking up in the middle of the night and having
trouble falling back asleep, while others have trouble initially getting to sleep.
What can you do to help me fall asleep at night? Establish a regular bed and
wake time. Create a sleep-conducive environment that is dark, quiet and
comfortable. Allow time at night to "wind down" before climbing into bed.
Doing work, watching TV and using the computer, both close to bedtime or
in the bedroom, can hinder your ability to fall asleep. Avoid violent shows
and news reports before bedtime as they can be agitating. If you wake up
in the middle of the night and stay in bed, don't stare at the clock. Also, do
not watch TV and use your computer or cell phone, because use of these
technologies can stimulate your brain and make it harder to fall back to sleep.
Avoid drinking beverages containing caffeine or alcohol. Most importantly,
you should try to relax.
Good daytime habits may help with both types of insomnia. Get regular
exercise, but avoid rigorous exercise close to bedtime, and always check with
your doctor before starting any exercise regimen. Speak with your healthcare
professional if you are having trouble sleeping. He or she can determine
whether or not you suffer from insomnia and if treatment is needed.
For more information regarding insomnia, visit the National Sleep Foundation
website at www.sleepfoundation.org.
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