We all know how important it is to get enough sleep. However, if you’re still feeling tired in the morning, it might be because of poor sleep which is a major cause of lost productivity and accidents in the workplace, road and at home. A restful sleep without tossing and turning or naturally awaking throughout the night is integral to leave you refreshed and alert throughout the day.
You can make a big difference in your quality of life by sleeping better every night with these simple tips from the National Sleep Foundation:
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Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep throughout the night.
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Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime (away from bright lights) helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep.
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If you have trouble sleeping, avoid naps, especially in the afternoon. Power napping may help you get through the day, but if you find that you can’t fall asleep at bedtime, eliminating even short catnaps may help.
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Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
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Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 60 and 67 degrees. Your bedroom should also be free from any noise that can disturb your sleep. Finally, your bedroom should be free from any white light while sleeping. Consider using blackout curtains, eye shades, ear plugs, “white noise” machines, humidifiers, fans and other devices.
Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up
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