Health Tip

Getting a Good Night's Sleep

Like eating well and being physically active, getting a good night’s sleep is vital to your health. Here are some tips to help you:

• Stick to a sleep schedule. Go to bed and wake up at the same time each day, even on the weekends.
• Exercise is great but not too late in the day. Avoid exercising closer than three or four hours before bedtime.
• Avoid caffeine and nicotine. The stimulating effects of caffeine in coffee, teas, sodas, and chocolate can take as long as eight hours to wear off fully. Nicotine is also a stimulant.
• Avoid alcoholic drinks before bed. A “nightcap” might help you get to sleep, but alcohol keeps you in the lighter stages of sleep. You also tend to wake up in the middle of the night when the sedating effects have worn off.
• Avoid large meals and beverages late at night. A large meal can cause indigestion that interferes with sleep. Drinking too many fluids at night can cause you to awaken frequently to urinate.
• Avoid medicines that delay or disrupt your sleep if possible. Some commonly prescribed heart, blood pressure, or asthma medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns.