1. Maintain a regular bed and wake time schedule including weekends.
2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
4. Sleep on a comfortable mattress and pillows.
5. Use your bedroom only for sleep and sex.
6. Finish eating at least 2-3 hours before your regular bedtime.
7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
8. Avoid caffeine close to bedtime. It can keep you awake.
9. Avoid nicotine. Used close to bedtime, it can lead to poor sleep.
10. Avoid alcohol close to bedtime.
3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
4. Sleep on a comfortable mattress and pillows.
5. Use your bedroom only for sleep and sex.
6. Finish eating at least 2-3 hours before your regular bedtime.
7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
8. Avoid caffeine close to bedtime. It can keep you awake.
9. Avoid nicotine. Used close to bedtime, it can lead to poor sleep.
10. Avoid alcohol close to bedtime.
from http://www.sleepfoundation.org/site/c.jvKRL5MWIyG/b.2423027/
thank you....great stuff!!
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