getting a good night's sleep, posted by jeffry schneider
TRANSCRIPT
![Page 1: Getting a Good Night's Sleep, posted by Jeffry Schneider](https://reader033.vdocuments.us/reader033/viewer/2022042907/58729c201a28ab07208b4d0b/html5/thumbnails/1.jpg)
Getting a !Good Night’s !Sleep
Posted by !Jeffry Schneider
![Page 2: Getting a Good Night's Sleep, posted by Jeffry Schneider](https://reader033.vdocuments.us/reader033/viewer/2022042907/58729c201a28ab07208b4d0b/html5/thumbnails/2.jpg)
Be strategic !about !caffeine
• Make your first drink of the morning water!
• Don’t drink any caffeine after dinner or close to bedtime
• The best time to drink caffeine is between 9:30 AM and 11:30 AM
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Eat healthy• Heavy or spicy foods late at
night can cause indigestion and other discomforts that contribute to a bad night’s sleep!
• Finish eating at least two hours before you fall asleep!
• Try and limit your alcohol, especially right before falling asleep!
• Try to eat melatonin-rich products, such as cherries and rice.
![Page 4: Getting a Good Night's Sleep, posted by Jeffry Schneider](https://reader033.vdocuments.us/reader033/viewer/2022042907/58729c201a28ab07208b4d0b/html5/thumbnails/4.jpg)
Control your environment
• The environment of your bedroom plays a major part in whether or not you have a decent night’s sleep!
• Optimize the physical setting of the room !
• Take out any unnecessary light, artificial or not, keep the room quiet and make sure that the temperature of the room is ideal
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Be natural
• Unless you’ve been clinically diagnosed with sleep problems, you should avoid sleeping pills, and rather let melatonin production occur naturally
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Keep a routine
• Try to get at least seven hours of sleep every evening!
• Try going to bed and waking up on a relatively consistent schedule, and avoid oversleeping!
• Sticking to a schedule regulates the body’s circadian rhythm, causing you to feel more refreshed and energized when you actually do wake up
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Take time !to relax
• Take some time to relax before bedtime!
• Working and socializing before sleep creates stress that compromises how well you sleep!
• Try reading, listening to some music or even meditating
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Respect your bed
• People who use their bed just for sleep rest better and fall asleep easier!
• If you want to eat or check your computer, don’t do it in bed!
• Going to do those activities in another room will increase mental and physical association between bed and sleep