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Watch What and When You Eat and Drink
Eating dinner at least two hours before bedtime and eating only as much as you need both increase your chances of a good night’s rest. Also, because caffeine can take a long time to make its way out of your system, try not to have caffeine (including soft drinks, coffee, tea or chocolate) at least eight hours before bedtime. Similarly, alcohol can disrupt sleep and any amount of liquid just before bed may cause you to have to use the bathroom during the night. By watching what and when you eat and drink, you can prepare your body and mind for better sleep.
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Don’t Clock-Watch
If you find yourself unable to fall asleep or you awaken in the middle of the night with something on your mind, try not to toss and turn as you watch the clock. Get out of bed and do something to divert your attention until you feel yourself getting drowsy again. Try reading a book, taking a warm bath or listening to soothing music to get your mind off whatever might be keeping you awake.
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Create a Sleep Friendly Environment
Find ways to make your bedroom as sleep friendly as possible. By ensuring that your room is quiet, dark, cool and comfortable, you set yourself up for a good night’s rest. You might also want to limit the times that you allow kids or pets to sleep with you, because they can be disruptive to your sleep. Fans, humidifiers, the right blankets and a comfortable mattress may all be ways to improve both the quality of your sleep and your health.