Tips on how to sleep better

Tips to beneficial sleep and feeling energized day after day: While many strategies are available, it is important to experiment and discover what works for you, what works for one person may not work for another!

1. Take control of the stressors in your life.

2. Focus on what's really important in life.

3. Make time for two or three quiet moments during the day and before retiring for the night.

4. Fitness through exercising.

5. Exercise will lower anxiety and tension.

6. Heart and lung fitness, a direct result of exercise, promote healthy sleep.

7. Easy stretching should precede all exercise.

8. Exercises such as walking, dancing and aerobic work outs should be done in the late afternoon.

9. Stay alert during the day.

10. Keep yourself busy and involved during your daytime activities.

11. Involvement with other people allows you to reduce stress by focusing on issues other than your own.

12. Eat balanced meals.

13. Make this part of the total, personal health plan.

14. Strive for a balance between vegetables, protein and carbohydrates.

15. Avoid a large meal within four hours of going to bed.

16. Alcohol and bedtime do not mix.

17. The effects of alcohol are greatly magnified by sleep deprivation.

18. Sleep apnoea can be aggravated by drinking at bedtime.

19. Avoid alcohol within three hours of bedtime.

20. Develop a bedtime ritual.

21. Read for pleasure.

22. Gradually dim the lights.

23. As your mind clears and you become drowsy, turn off the light.

24. Cleanse the mind.

25. Commit your worried thoughts to an index card on the night stand.

26. Add some points about the potential solution.

27. Leave the card there in case you awaken during the night.

28. Relaxation at bedtime

29. Play mind games with yourself.

30. Mental imagery.

31. Deep breathing.

32. Time in bed: Only as long as is necessary

33. You may go to bed earlier than usual due to stress and worries.

34. Stay in bed only for the period that you usually need for sleep.

35. Sleep until you are refreshed.

36. Consult a sleep specialist if needed.

37. Always share your sleep problems with your doctor.

38. He/she may give you valuable advice or refer you to a sleep specialist.

39. Awaking with shortness of breath or chest pain requires prompt attention.

40. Your doctor must be told if you are falling asleep at inappropriate times.