Are you getting enough sleep?

Most of us need an average of eight hours of sleep a night.  Not getting enough sleep can lead to anxiety and even weight gain.  Most of us have trouble sleeping

Tired Fireman

occasionally.  We might toss and turn worrying about a presentation, a project or problem we’re working on, or some discord in one of our relationships.  Thankfully, these disruptions are usually short-lived and we’re soon able to resume our regular sleep patterns.   If, however, we have ongoing sleep problems, here are some tips on getting more sleep.

1. Set a regular sleep schedule and stick to it as much as possible—including on weekends.
2. Avoid caffeine after 3 p.m., as its effects can last as long as eight hours.
3. Don’t eat large meals close to bedtime.
4. Avoid alcoholic beverages close to bedtime.
5. Try to get some form of moderate exercise every day.
6. Develop some kind of relaxation routine before going to bed, such as light stretching or reading.
7. Make sure your bedroom is quiet and dark.
8. If you can’t sleep, don’t lie awake in bed.  Get up and go to another room do something quietly for a while, such as reading, then try to go back to sleep.
9. Sometimes keeping a sleep diary can help discern things you’re doing that are disrupting your sleep, such as eating too late at night, etc.
10. If you suffer from chronic insomnia, you might consider being evaluated by your physician or by a healthcare professional at a sleep disorders clinic.