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  • 4/7/2010

Tips...to get good sleep


There’s a lot of advice out there about getting good sleep; here are tips that work for me:

Good habits for good sleep:

1. Exercise most days, even if it’s just to take a walk.

2. No caffeine after 7:00 p.m.

3. An hour before bedtime, avoid doing any kind of work that takes alert thinking. Addressing envelopes—okay. Analyzing an article—nope.

4. Adjust your bedroom temperature to be slightly chilly.

5. Keep your bedroom dark. Studies show that even the tiny light from a digital alarm clock can disrupt a sleep cycle.

6. Keep the bedroom as tidy as possible. It’s not restful to fight through chaos into bed.

If sleep won’t come:

1. Breathe deeply and slowly until you can’t stand it anymore.

2. If your mind is racing (you’re planning a trip, a move, Christmas shopping; you’re worried about a medical diagnosis), write down what’s on your mind. This technique really works for me.

3. Slather yourself with body lotion. It feels good and also, if you’re having trouble sleeping because you’re hot, it cools you down.

4. If your feet are cold, put on socks.

5. Stretch your whole body.

6. Have a warm drink. Some people claim that warm milk contains melatonin and tryptophan and so helps induce sleep, but in fact, a glass of milk doesn’t contain enough to have any effect. But it’s still a soothing drink.

7. Yawn.

8. Stretch your toes up and down several times.

9. Tell yourself, “I have to get up now.” Imagine that you just hit the snooze alarm and in a minute, you’re going to be marching through the morning routine. Often this is an exhausting enough prospect to make me fall asleep.


Re-frame your sleeplessness as a welcome opportunity to snatch some extra time out of your day. I get up and tackle mundane chores, like paying bills, organizing books, or tidying up. Then I start the day with a wonderful feeling of having accomplished something even before 6:45 am.

by Gretchen Rubin

Source: yahoo.com

Other links:

When Clocks Change, Body May Need Time to Adjust

Sleep: What's Going On Behind That Shut-Eye

Sitting for long hours is deadly: Study says

Insomnia ups depression among teens

Healthy Aging: Living Long and Well

10 reasons not to skimp on sleep

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