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Sleep hygiene for a good night’s rest
March 2, 2015, 1:13 pm

If you are struggling to get a good night's sleep and lying awake tossing and turning in your bed all night, follow these tips to help you get a good night’s rest.

Drink water: It is important to stay hydrated throughout the day, but drinking too much water before bed can unsettle your sleep. Getting up to go to the bathroom can be disruptive to our sleep cycle, so consider drinking a little less water before bed, rather than downing a huge glass.

Avoid artificial technology: Television, smart phones and computers could be the reason you lie awake at night, as studies show that artificial light exposure before bed suppresses the release of the sleep-promoting hormone melatonin, making it difficult to fall asleep. So, if you want a good night's sleep, avoid exposure to electronics, at least an hour before you go to bed.

Read a book: Reading your favorite book before bedtime, is an easy way to relax your mind. Fiction is best as it is less taxing on the brain. Also, try and read an actual book instead of reading it on your iPad, since artificial light can hinder your sleeping pattern.

Reduce room light: Light triggers the release of hormones and chemicals that keep us awake or that prompt us to wake up too soon. So, turn off the lights, get thicker curtains, better blinds or wear an eye mask. Reducing the amount of ambient light in your bedroom could fix the problem.

Relax: Thoughts of tomorrow keep us awake at times. Work, money, personal issues, all of these can weigh heavily on our minds and prevent us from falling asleep. Make a schedule of your meetings, errands and phone calls before dinner and keep it aside. Only refer to this list the next morning. This should help clear your mind and alleviate stress and anxiety levels. Make a pact with yourself to have this done at least an hour or two before bed and give yourself some quiet time.

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