Your mind and body will feel better if you sleep well. If you often have trouble sleeping — either falling asleep, or waking during the night and being unable to get back to sleep — one or several of the following ideas might be helpful:
• Go to bed at the same time every night and get up at the same time every morning.
• Establish a bedtime ritual by doing the same things every night for an hour or two before bedtime so your body knows when it is time to go to sleep. Avoid electronics and screen time as you wind down before bed.
• Avoid caffeine, nicotine and alcohol.
• Eat on a regular schedule and avoid a heavy meal prior to bedtime. Don’t skip meals. Try eating a small turkey sandwich and a glass of milk before bedtime to make you feel drowsy.
• Exercise daily, but avoid strenuous or invigorating activity before going to bed.
• Take a warm bath or shower before going to bed.
• Drink a cup of herbal chamomile tea before going to bed.
— Source: Office on Women’s Health, U.S. Department of Health and Human Services
Good Neighbor Pharmacy Health Connection, November 2016
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