Sleep tool kit

Maintain a regular sleep schedule.
Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends. It’s certainly not easy to maintain regular sleep hours every single night, there will be a few late nights for sure. However, try and stay close on your sleep schedule as much as possible to avoid upsetting your body clock.

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Stay away from Caffeine late in the day.
Caffeine is a stimulant, and it will prevent you from either falling asleep or staying asleep leading to a poor-quality sleep. Caffeine has a “half-life” so stop drinking caffeine after 3 p.m. and avoid other foods and beverages that have caffeine in them.

Alcohol is sleep’s false friend!
while drinking alcohol can make you sleepy initially, it can disrupt sleep and lead to frequent awakenings during the night or waking up early and unable to get back to sleep as your body metabolizes it. Alcohol will not only dehydrate you but also makes it hard to reach the deeper stages of sleep.

Avoid Nicotine completely.
Once you start smoking, your sleep will never be the same again. Similar to caffeine, nicotine is both a drug and a stimulant, meaning it can substantially affect the quality of your sleep if consumed in high quantities and too close to bedtime.

Set the scene for good night’s sleep.
An hour before the bedtime, start to unwind and set the scene for good night’s sleep by taking by creating your downtime. During this time focus on relaxing your body and mind. Consider doing some gentle stretching, deep breathing, writing a gratitude journal or reading a comforting book along with some soothing music.

If despite your best efforts, your sleep problems persist, schedule an appointment with us.

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