Subject: LAST-CHANCE: Don't Miss-Out - 3520963

From: "Johnny Lyons" <[email-masked]>
Date: Wed, 21 Feb 2018 17:31:31 -0500

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5. Keep your bedroom dark. Even the most inconspicuous glow — like that from a digital alarm clock — can disrupt your shut-eye. If you can't seal up all the light sources in your room, 3970consider using a comfy eye-mask. 6. Keep it cool. Temperature in the bedroom is a little bit of a Goldilocks situation: A room that's too hot and a room that's too cold can both mess with your sleep. Aim for somewhere between 60 and 67 degrees Fahrenheit, Dr. Christopher Winter, M.D., wrote in a HuffPost blog. 7. Power down an hour before bed. Dim the lights and turn off all your devices — smartphones, laptops, TVs, all of which belong outside the bedroom — about 60 minutes before bedtime. Bright light is one of the biggest triggers to our brains that it's time to be awake and alert, so start sending the opposite signal early. 8. Cut caffeine by the afternoon. Your afternoon jolt stays in your system longer than you might think. Experts recomme
nded laying off the caffeine by early afternoon to guarantee it won't keep you up in bed later. 9. Exercise regularly. In the National Sleep Foundation's 2013 Sleep In 7026463937America survey, regular, vigorous exercisers reported getting the best sleep. The best news is that it doesn't take much: Adding even just a few minutes of physical activity to your day can make a difference in your rest.

34. Don't stress about sleep. We're certainly not 0753826saying to shrug off your shuteye like it doesn't matter, but don't stress yourself out about getting adequate time in bed, either. The more anxious you get about getting enough sleep, the more difficult it will be to actually get any. 35. Avoid drinking too many liquids too close to bedtime. Don't go dehydrating yourself, but consider cutting off your water supply a couple of hours before bed to save yourself middle-of-the-night trips to the loo. 36. Quit smoking. Nicotine, like caffeine, is a stimulant, and consequently could keep you up at night. Smokers are four times more likely to say they feel tired when they wake up than nonsmokers, according to a 2008 study. As if you really needed another reason to kick the habit. 37. Consider therapy. Maybe your sleep troubles are a little 75794226more serious and could use the insight of a professional. Cognitive behavioral therapy is considered the gold standard when it comes to
treating insomnia, and usually involves meeting with a therapist for various sleep assessments, keeping a sleep journal and adjusting some of your bedtime habits.