Tips to sleep well

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If you have trouble sleeping, change your sleep habits to rest better at night.

Feeling Crabby lately? We might not get enough sleep. Work, household responsibilities and child care can make sleep hard to find. Factor in other unexpected problems, such as financial worries, layoffs, relationship problems or disease, and sleep quality may be even more difficult to achieve.

It may not be able to control or eliminate all factors interfering with sleep, but you can create an environment and adopt habits that promote a more quiet night. Try these suggestions if you have trouble falling or staying asleep:

• Go to bed and getting up in the day at the same time every day, including weekends. Sticking to a sleep schedule helps reinforce the dream of his body and can help you sleep better at night.

• Do not eat or drink large amounts before bedtime. Eat a light meal two hours before bedtime. If you are prone to heartburn, avoid spicy or fatty foods, which can make your heartburn and preventing outbreaks of restful sleep. Additionally, the limit that you drink before bedtime. Too much fluid can cause you to wake up several times during the night for trips to the bathroom.

• Avoid nicotine, caffeine and alcohol in the evening. These are stimulants that can keep you awake. Smokers often experience withdrawal symptoms at night, and smoking in bed is dangerous. Avoid caffeine for eight hours before bedtime schedule. Your body does not store the caffeine, but it takes several hours to eliminate the stimulant and its effects. And, often considered a sedative, alcohol actually disrupts sleep.

• Exercise regularly. Regular physical activity, aerobic exercise, in particular, can help you fall asleep faster and make sleep more restful. Do not exercise within three hours of bedtime, however. The practice of law before retiring in May, access to sleep more difficult.

• Make your bedroom cool, dark, quiet and comfortable. Creating a room, ideal for sleeping. Adjust the lighting, temperature, humidity and noise level of their preferences. The use of blackout curtains, eye covers, earplugs, blankets, a fan, humidifier or other devices to create an environment that suits your needs.

• Sleeping on all night. Daytime napping may steal sleep at night. Limit daytime sleep to make half hour during the afternoon. If you work nights, keep window coverings closed so that sunlight, which adjusts the body's internal clock does not interrupt sleep. If you have a day job and sleep at night, but still have trouble getting up, leave the window coverings open and let the sun help to awaken.

• Choose a comfortable mattress and pillow. Characteristics of a good bed are subjective and vary for each person. But make sure you have a bed that is comfortable. If you share a bed, make sure there is enough room for two. Children and pets often are harmful, so it may be necessary to adjust the boundaries of the frequency with which sleep in bed with you.

• Start a routine of relaxation. Doing the same things each night to tell your body it's time to relax. This may include a bath or shower, reading a book or listening to soothing music. Leisure activities done with low lights can ease the transition between wakefulness and sleep.

• Go to bed when you're tired and turn off the lights. If not asleep within 15 to 20 minutes, get up and do something else. Return to bed when you're tired. Do not break the dream too. Emphasis only prevent sleep.

• Use sleeping pills only as a last resort. Consult your doctor before taking sleeping pills. He or she can ensure that the pills will not interact with other drugs or with an existing medical condition. Your doctor can also help you determine the best dose. If you take a sleep medication, reduce the dosage gradually when you want to quit, and never mix alcohol and sleeping pills. If you experience drowsiness or dizziness during the day, talk to your doctor change the dose or discontinuation of the pill.

If you have trouble sleeping more than three times per week for a month, consult your doctor. You might have a sleep disorder such as obstructive sleep apnea or restless legs syndrome. Identify and treat the cause of your sleep disorder can help you get back on the road to a good night's sleep.