Top 5 Things to do for a Great Night’s Sleep

All five things are equally important and not ranked in this specific order.

  1. Establish a Sleep Schedule – Our 24 hour sleep-wake cycle is regulated by our internal biological clock.  Most healthy adults require 7.5 to 9 hrs sleep every night.  We go through 4 stages of sleep including our REM that last about 90 minutes.  This cycle repeats 4 to 6 times per night.  Keeping same sleep schedule every night help our internal biological clock.
  2. Regulate your Food and Liquid Intake – It is important to not eat or have caffeine three hours before bed and no alcohol, nicotine, or exercise for 1.5 hours before bed.
  3. Stay Away from TV’s, Computers, and other Electronics – Ideally, we should turn off or stay away from artificial light pollution such as TV’s, Computers, and other Electronics that serve to stimulate us at least 1 hour prior to going to bed.
  4. Prepare Yourself for Bed – About 1 hour before going to bed you should dim the lights in your house, take a warm bath, or do some relaxation exercises.  Remove any distractions (mentally and physically) that will prevent you from sleeping.
  5. Create the Optimum Sleeping Environment – Make sure your bedroom is cool and dark.  Most critical is to get the BEST pillow, sheets, and mattress set for your sleep style.  While there is no one standard mattress that works for everyone, you have to pick based on sleep style (front, back, or side sleeper) and what feels right for you.
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