Are You Away From Sleep ?

1)A wind down routine before going to bed can help relax and make it easier to sleep .

2) This can include activities such as reading having a warm bath or listening to music.

3) Relaxation excercise ,such as progressive muscle relaxation and breathing techniques 

     Can reduce anxiety and assist sleep .

     This is particularly useful for conditioned insomnia generated by excessive worry about

      Not sleeping.

   4) Ref Australian Family Physician Vol 38

          Number 5 May 2009 303


    If after some time sleep does not come get up go into another room and do a  

         Relaxation quite a soothing activity such as listening to soothing music then

      Return to bed .

5) Avoid smoking

6) Day time sleep adds to your sleep cycle avoid naps


 7) A regular excercise programme helps sleep but not if done before bed time.

   
   .8) Put the bed side clock out of view to avoid clock watching at night .

    9) A light snack at bed time can be helpful .

     10). Routine is critical ,getting up around the same time each day helps to set your day

              Day night clock.
       11) A consistent waking time is more important than bed time .

         12) Reduced stimulation such as noise or lights .

          13) People  sleep better in a cooler environment  than warmer.

            14) Avoid stimulating activities such as work or hot discussions  before going to

                  sleep

              15) Avoid caffeine (coffee ,cola drinks ,chocolate )within 8hours of bed time


         16) Avoid alcohol.