There is nothing worse than waking to feel like you never slept all
night. According to Dr. Morin's report from Université Laval 40%
of Canadian adults have a sleep disorder. That’s over 11 million adults. That
means this is more common that you think.
- Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted
away from bright lights helps separate your sleep time from activities
that can cause excitement, stress or anxiety which can make it more
difficult to fall asleep, get sound and deep sleep or remain asleep.
- Sleep on a comfortable mattress and pillows. Make sure your mattress is comfortable and supportive. The
one you have been using for years may have exceeded its life expectancy –
about 9 or 10 years for most good quality mattresses. Have comfortable
pillows and make the room attractive and inviting for sleep but also free
of allergens that might affect you and objects that might cause
you to slip or fall if you have to get up during the night.
- Exercise daily. Vigorous
exercise is best, but even light exercise is better than no activity.
Exercise at any time of day, but not at the expense of your sleep.
- Limit daytime naps. Long
daytime naps can interfere with nighttime sleep — especially if you're
struggling with insomnia or poor sleep quality at night. If you choose to
nap during the day, limit yourself to about 10 to 30 minutes and make it
during the mid afternoon. If you work nights, you'll need to make an
exception to the rules about daytime sleeping. In this case, keep your
window coverings closed so that sunlight, which adjusts your internal
clock, doesn't interrupt your daytime sleep.
Know when to contact your doctor
Nearly everyone has an occasional sleepless night but if you often have
trouble sleeping, contact your doctor. Identifying and treating any underlying
causes can help you get the better sleep you deserve.
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