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Healthy sleep habits can be essential to your overall function. The benefits of getting the proper amount of sleep can aid in your mental and physical wellness. Poor sleep can lead to increase agitation, irritability, cognitive deficits, anxiety, depression and feeling exhausted, just to name a few. When incorporating a healthy sleep pattern you wake up feeling more refreshed, energized and your cognitive skills are more sharper which can increase attention and alertness. Here are some tips to help implement better sleep habits:
1). Be consistent. Establish a routine and stick to it. Make sure to go to bed at the same time each night as well as waking up at the same time each morning, even on weekends/holidays.
2). Set a specific bedtime. It is best to get at least 6 to 7 hours of sleep.
3). Before going to bed, avoid eating or drinking anything with caffeine in it at least 3 hours before bed (ie. coffee, tea, sodas and chocolate).
4). If you are a smoker please avoid smoking cigarettes or other products with nicotine in them at least 2 hours before bed.
5). Go to bed when you are truly tired. Your bedroom should be a sanctuary for sleep so be sure to limit or eliminate completely using electronic devices and talking on the phone in your bedroom.
6). Just before bed also decrease activities that will causes excitement such as watching a scary movie, suspense, and sports because it may be hard to bring your heart rate down from all the excitement. To substitute you can read a book or listen to some relaxing music.
7). Once the healthier patterns are established the chances of a more stable sleep routine will take effect. Not all individuals will be able to receive the same results as some may have medical conditions such as sleep apnea, narcolepsy and others that may need care and supervision from your medical physician.
** Happy and Healthy sleeping everyone!!
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