Having trouble sleeping? These tips may help:
Avoid caffeine. It can take 8 hours to fully wear off
Avoid alcohol before bed. It cuts the time you spend dreaming and in deep sleep, and may make you wake up in the middle of the night.
Avoid big meals late at night.
Exercise daily, but not within 2 to 3 hours before bedtime.
Stay on schedule. Aim for a regular bedtime. Don’t nap after 3PM.
Try a hot bath before bed. Afterwards, your body temperature drops. That may trigger sleep.
Turn off bright lights…and the phone, tablet, computer, TV.
Keep the bedroom cool.
Check your meds. Some medicines for coughs, colds, or allergies can keep you up.
Try CBT Cognitive behavioral therapy—which can curb negative thoughts and anxiety—may help with chronic insomnia.
See a doctor if nothing helps.
Source: Nutrition Action Health Letter June 2017
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