- Engage in activities that improve mood. This includes getting out of the house and socializing with others in the community.
- Get the appropriate amount of physical activity. Exercise is known to release endorphins to boost your mood and lessen anxiety and stress.
- Increase exposure to sunlight. Natural light regulates melatonin which directly affects sleep-wake cycles. Try to avoid artificial light, but when necessary use low wattage bulbs.
- If you read at night, don’t use an electronic device like a Kindle or tablet that has a backlight.
- Keep the bedroom cool, comfortable and quiet. Noise, heat and light can challenge sleep.
- Move bedroom clocks out of eyesight and earshot. A person with sleeping troubles will oftentimes watch the clock, or let the tick-tock distract them from rest. Don’t allow yourself the opportunity.
- Establish a bedtime routine. Whether it’s taking a bath, reading for 30 minutes, or listening to music, a regular schedule can make restful sleep come more naturally.
- Control eating and drinking before bed. Limit caffeine, alcohol and nicotine intake. Reduce the use of sleeping pills unless in certain circumstances, but do not depend on them for regular use.
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