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eWellness: Sleep hygiene tips

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Dr KK Aggarwal    12 March 2018

  1. Avoid caffeinated beverages after 1 or 2 pm if you are especially sensitive to caffeine. Limit alcohol, and don’t drink any within two hours of bedtime.
  2. Getting regular aerobic exercise such as walking, jogging, or swimming can help you fall asleep faster, get more deep sleep, and awaken less often during the night.
  3. Watching the sleepless minutes pass makes it harder to fall back to sleep in the wee hours. Turn the clock face so you can’t see it.
  4. Keep track of your sleep patterns for a week or two. If you find that you’re spending less than 80% of your time in bed asleep, you may be spending too much time in bed. Try going to bed later, and don’t nap during the day. If you find yourself falling asleep too early in the evening, keep the lights bright.
  5. It’s hard to get back to sleep if your mind is racing or your muscles are tense. To calm the mind and relax the muscles, try meditation, deep breathing, or progressive muscle relaxation.

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