SLEEP BETTER WITH THESE 11 TIPS

1.  Go to sleep and wake up the same time everyday.  This will set natural biological clock and start a consistent daily ritual.  Research shows this is the #1 thing to help you sleep better.  
2.  Only sleep and have sex in your bed.  This helps train your brain and body that you are in bed to only sleep.  If you are unable to fall asleep in 20 minutes, get up and do something relaxing until you are sleepy.
3.  Start a relaxing bedtime routine.  Do something like take a warm bath, read a good book, or lightly stretch or meditate.  Avoid stimulating activities before bed  like watching television or checking your cell phone.
4.  Do Not perform vigorous exercises at least 3 hours before going to bed.  Studies show consistent daily moderate exercise helps you fall asleep better at night.  Talk to a good physical therapist about a safe and proper exercise program.
5.  Avoid caffeine at least 4-5 hours before bedtime.  This includes caffeine in both foods and drinks, like chocolate, tea, and coffee.
6.  Do Not consume alcohol at least 3-4 hours before you go to sleep.  People believe they sleep better after drinking alcohol, but it actually makes you wake up more during the night and earlier the next morning.  You do not get into the deep sleep zones after alcohol consumption.
7.  Avoid over the counter and sleeping pills that are not prescribed specifically for you.
8.  No napping during the day.  If you do have to nap, then keep it under 90 minutes.
9.  Keep you sleeping environment comfortable and relaxing.  This means a cool temperature around 67 degrees, dark as possible, and no distractions like electronic phones, clocks, and computers.
10.  Avoid eating large meals or spicy food 3 hours before bed.  Also, avoid excessive liquid consumption a few hours before bedtime.  Either way you may have to get up to go to the bathroom more often at night and this disrupts you sleep cycle.
11.  Talk to your physician or health care professional if you still have problems sleeping after following the above 10 tips.

Hopefully, this article has provided some tips for you to sleep better!

PHYSICAL THERAPY CONNECTIONS, P.C.

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