| Are you concerned that you may not sleep well | | | | positive thoughts. |
| tonight? Have you fallen into a pattern of sleeping | | | | 5. If you have aches and pains, massage the painful |
| poorly? Getting a good night sleep is important to your | | | | places - possibly with a pain-relieving gel - or better |
| health, but falling asleep easily and sleeping well are | | | | yet, ask your partner to massage you. |
| complex and can be interrupted by a wide range of | | | | 6. Make your bedroom as dark as possible. Consider |
| factors. | | | | using a sleep mask (eyeshade) if you can't make your |
| Insomnia can be a result or a symptom of a serious | | | | bedroom dark enough. |
| medical condition. For example, sleep apnea, a sleep | | | | 7. Make your bedroom as quiet as you can. Consider |
| disorder characterized by pauses in breathing during | | | | using earplugs if your bedroom is noisy. Or try other |
| sleep, is a serious condition. If your insomnia is | | | | alternatives... You may find that the white noise from a |
| associated with other symptoms or is severe, please | | | | fan, as well as the air flow, helps you sleep better. Or |
| see a doctor. The suggestions and tips in this article | | | | you may find soft music or natural sounds like waves |
| are not medical advice and are not intended for | | | | or bird songs relax you and induce sleep. If you use |
| anyone who is not healthy. Try these ten suggestions | | | | music to help you fall asleep, try improving your rest |
| to sleep better tonight... | | | | later in the night by setting the music to turn off after |
| 1. Avoid caffeine, nicotine, alcohol and spicy foods. If | | | | an hour. |
| you drink coffee in the afternoon or evening, make it | | | | 8. Choose a comfortable temperature for sleep. |
| decaf. An alcoholic drink may, or may not, help you fall | | | | Generally a room temperature slightly cooler than |
| asleep, but alcohol causes you to sleep poorly and be | | | | during the day, combined with a light cover, is best for |
| unable to sleep all night. | | | | good sleep. However, you may find that a colder room |
| 2. Don't overeat, but don't go to bed hungry. If you | | | | and heavier bedcovers work better... or a warmer |
| aren't allergic to milk, try a small glass of warm milk or | | | | room and no covers. Find the combination that works |
| a piece of mild cheese in the evening. A small piece of | | | | best for you. Make sure your feet are warm. If your |
| chicken or other protein may also work well before | | | | feet are cold at night, wear socks to bed - and make |
| bed. | | | | sure they are not too tight around your ankles. Use a |
| 3. Drink enough water early in the day to hydrate well, | | | | hot water bottle if your feet are cold when you first |
| which can help you avoid nighttime leg cramps and is | | | | go to bed. |
| generally good for your health. However, avoid water | | | | 9. Experiment with different sleeping positions, and |
| and other fluids for the last two hours before bedtime | | | | match the height of your pillow to the position you |
| to reduce your need to go to the bathroom during the | | | | choose. For sleeping on your stomach or back, choose |
| night. | | | | a thinner pillow. For side sleeping, choose a medium |
| 4. Spend the two hours before bedtime quietly, without | | | | height pillow. If it is not already your preferred position, |
| stress or stimulation. Read calming inspirational books | | | | try sleeping on your right side while resting your top leg |
| or listen to soothing music. Avoid adventure books, | | | | on an extra pillow for increased comfort. |
| stimulating or upsetting conversation, and especially do | | | | 10. If you can't fall asleep in 15 minutes, try counting |
| not watch any kind of television show before bed. | | | | breaths as you breathe deeply and slowly. If you are |
| Relax by taking a hot bath, practicing meditation or | | | | still awake after counting to two hundred, go to |
| conscious breathing, doing gentle Yoga, Qigong, or | | | | another room and do something relaxing, such as |
| progressive muscle relaxation. Repeat positive | | | | reading an inspiring book, until you feel sleepier. |
| affirmations to replace worries about not sleeping with | | | | |