5 ways to avoid a terrible night’s sleep

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Are you part of the 60 percent of America that doesn’t sleep well? In case you missed it, we also gave you  five tips to have a good night sleep.  Now we’re sharing five things to avoid:

  1. Don’t have irregular schedule. Establish a bedtime routine. Treat yourself just like you would a child: have a specific bedtime regimen and time to go to bed.
  1. Don’t keep blinds up. Sleep in a dark, cool room. Darkness promotes release of melatonin, the body’s natural sleep inducer. Lowering your body temperature is a signal to your body to sleep.
  1. Don’t watch TV in bed. And if you choose to read, make it a short story rather than a book you can’t put down.
  1. Don’t drink caffeine, alcohol or large amounts of any beverage close to bedtime. Caffeine is a stimulant and can stay in your system up to 12 hours; alcohol sedates initially and then has a rebound stimulant effect that can awaken you; and simply put, the fluids you take in will need to come out ” probably in the middle of the night!
  1. Avoid exercising close to bedtime. Exercise will help you sleep because of the cortisol lowering results, but it is best done no later than late afternoon.