10 Ways to Sleep Better

Go to sleep and wake up at the same time each day.
Keeping a regular sleep schedule, even on weekends, helps to develop a sleep- wake rhythm that encourages better sleep.
Create a comfortable sleep environment.
You can try to control a number of the elements in your bedroom that will promote good sleep, such as:
- Temperature- for most people, cool is better than hot.
- Light- Keep your bedroom as dark as possible. You might even consider wearing an eye mask.
- Noise- Less noise means more sleep. You can reduce noise levels with rugs and drapes, earplugs, background 'white' noise (such as a fan), soothing music.
- Comfort- A good mattress can improve the quality of sleep
- Function- Try not to use your bedroom for work activities, such as balancing the checkbook or studying. Make your bedroom a stress-free zone.
Watch your diet.
A heavy metal or spicy foods before bedtime can lead to nighttime discomfort, and fluids can require disruptive trips to the bathroom. A light snack, however, can prevent hunger pangs and help you sleep better.
Avoid alcohol and caffeine.
Alcohol may help you get to sleep, but it will make your sleep restless and uneasy. Caffeine-contained in coffee, cola, and chocolate, as well as in tea-is a stimulant and can cause problems for people trying to fall asleep.
Exercise regularly.
Exercising in the afternoon-at least 3 hours before bedtime, so you won't be too "revved up"-will help you get a deeper, more restful sleep.
Get out of bed if you're not sleeping.
If you don't fall asleep within 15 minutes, get up. Get back into only when you feel sleepy.
Cut back on or stop tobacco use.
Nicotine, like caffeine, is a stimulant. It may cause problems with falling asleep, waking up, and nightmares.
Create a relaxing bedtime routine.
Read a good book, listen to music, practice relaxation techniques, or take a warm bath.
Avoid watching the clock.
Set the alarm and place the clock out of sight. Constant checking can even cause insomnia.
Talk a physician at The Primary Care Center.
Discuss your sleep problems with a physician at the Primary Care Center and discover if medication can help. Click here to set up an appointment.

Don't underestimate the importance of restful nights and refreshed awakenings, set up an appointment today at The Primary Care Center.

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