Did you know . . .

That there are things you can do to get a better night’s sleep?

Sleep is essential to our bodies, minds, and spirits. A good night’s rest can help us be more productive at school and work, give our bodies the time they need to restore and rejuvenate vital energy, and keep us feeling emotionally balanced. Unfortunately, for many of us, a peaceful night’s sleep isn’t always the norm. Here are some tips from www.HelpGuide.com on how to set yourself up for a better night’s sleep.

· Keep a regular sleep schedule. This means setting a regular bedtime, waking up at the same time everyday, and taking a short nap when you need to make up for some lost sleep time.

· Naturally regulate your sleep-wake cycle. Increase your natural light exposure to the sun by taking off your sunglasses, going outside during breaks in your day, or even considering a light therapy box during the shorter daylight hours of winter. This increases the natural hormone, melatonin, which helps our bodies regulate our sleep cycles.

· Make your bedroom more sleep friendly. Consider keeping your room cool (65° is a good temperature for optimal sleep). Keep any noise to a minimum and consider using a sound machine for white noise to block out neighborhood and other noises. A comfortable bed is also a plus for getting a good night’s sleep.

· Eat right and get regular exercise. Cut back on caffeine in general and particularly close to bedtime. Avoid big meals and a lot of liquids before going to bed, especially stay away from alcohol close to bedtime. Also, smoking is not good for many health reasons, but for sleep in particular it acts as a stimulant and is disruptive to sleep.

· Reduce your anxiety and stress. Use deep breathing exercises and relaxing visualizations to calm yourself before bed. Try to stay away from thoughts and worries. Make relaxation your goal, not sleep.