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spring | 2008

Good Night SleepTips for a Good Night’s Sleep

Aaahhh, the power of ZZZs. Sleep is as important to your health as water and food. Most adults need seven to eight hours of quality sleep a night. When you can’t get a decent night’s rest, the problem may be bad sleep habits. Here’s how to repair your routine:

  • Hit the sack and get up around the same time every day.
  • Exercise for at least 30 minutes each day. But schedule workouts, especially vigorous ones, at least two to three hours before bedtime. Exercise can boost alertness temporarily.
  • Avoid caffeine after lunch. A potent stimulant, caffeine can keep some people awake for up to 12 hours.
  • Build a before-bedtime ritual. Take a warm bath, read, or put on snuggly PJs. Nightcap? No thanks. Alcohol may help you slip into a light sleep, but it won’t let you get the deep sleep you need to feel refreshed.
  • Tune out the distractions. For instance, if noises bug you, earplugs or the whir of a fan may help.
  • Jot down some quick notes about your worries before bedtime. Promise to focus on the problems tomorrow when you have time.
If you continue to have sleep problems, talk with your doctor. Many health problems— from depression to sleep apnea—can interfere with a good night’s rest.