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IF I GO TO SLEEP NOW HOW TO

Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials. Caffeine for the sustainment of mental task performance: Formulations for military operations.Ĭlark I, Landolt H. Institute of Medicine (US) Committee on Military Nutrition Research.

IF I GO TO SLEEP NOW HOW TO

How to keep your sleeping baby safe: AAP policy explained. Sleep patterns of co-sleeping and solitary sleeping infants and mothers: a longitudinal study. Volkovich E, Ben-Zion H, Karny D, Meiri G, Tikotzky L. Sleep hygiene and sleep quality as predictors of positive and negative dimensions of mental health in college students. Effects of state and trait anxiety on sleep structure: A polysomnographic study in 1083 subjects. Horvath A, Montana X, Lanquart JP, et al. Good choices include a small bowl of whole-grain cereal and milk, a slice of deli turkey wrapped around a celery stick, or a piece of fruit spread with peanut butter.Ĭolrain I, Nicholas C, Baker F. Have a small snack before hitting the hay that is heavier on complex carbs and lighter on protein (but includes both).If you do exercise at night, don't do your workout within an hour of bedtime. Schedule your workout for the morning or hit the gym during your lunch hour.You don’t need to be an expert yogi or spend hours sitting on a mat.

If you're struggling with stress, try a daily meditation practice.

Although caffeine’s effects depend on your tolerance, the dose, and your age, it is best to keep your consumption below 400 mg per day and stay away from caffeine sources within six hours of bedtime.

Hang blackout shades or curtains in your bedroom and close the door to shut out the light.

Turn off electronics at least an hour before bedtime.

If that's not possible, wear thick socks and use cozy blankets during cold snaps and turn on a fan in the summer.

Adjust your thermostat to avoid being too hot or too cold.

Give your pets beds of their own, encourage your snoring partner to sleep on their side, and use a white-noise machine to block out sound.

Limit alcohol use, especially in the evening.