Double Sunrise Young Women's Health: early teen to college years

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GeneralHealth Info

Natural Sleep Remedies

There are many sleep enhancers that have been proven effective. They may not all have the same effectiveness on a given individual, but with a little experimentation, you can find which options work best for you.

  • Try to wake up at the same time every day, even if you don't feel totally rested. If you must adjust your sleep schedule, it is better to alter your bedtime than your wake-up time.
  • Discontinue caffeine 4 to 6 hours before going to bed and minimize total daily consumption. Caffeine is a stimulant and may disrupt your sleep. Some common foods, beverages, and medications that contain caffeine include tea, cocoa, coffee, chocolate candy, hot chocolate, and some over-the-counter pain relievers and cold preparations. Check your labels.
  • Avoid nicotine, especially near bedtime. It too acts as a stimulant.
  • Avoid the use of alcohol to induce sleep. Typically, alcohol acts first as a sedative, then a stimulant. Although it may aid the onset of sleep, it can cause awakenings later in the night.
  • Avoid heavy meals too close to bedtime. However, a light snack before bed has been shown to promote sleep.
  • Regular exercise in the late afternoon may deepen sleep. Avoid vigorous exercise within 3 to 4 hours of bedtime as it may interfere with sleep.
  • Try relaxation both during your day and prior to bedtime. Taking a few moments to relax during the day keeps your body from becoming overly anxious and facilitates better sleep patterns at night.
  • Keep your bed and sleeping space for sleeping. Avoid eating, intensive study and watching TV in the sleeping area.
  • A darkened, quiet, well ventilated room will enhance sleepiness.

Note: Sometimes, sleeping disturbances and insomnia or the inability to sleep, can be caused by a medical problem which needs to be addressed professionally. Notify your doctor, health clinic or health care provider if sleep problems continue or are severe.

Written 9/01. Revised 11/02

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The information contained in this website and/or provided by DoubleSunrise, its agents, servants and/or employees is general health information for educational purposes only. This site does not and cannot provide medical advice or a diagnosis for any person who requires direct medical care and this site should not be used as a substitute for medical care and/or the advice of your personal physician or professional healthcare provider. Specific medical questions you have about your medical condition, treatment, care or diagnosis should be presented to your own professional healthcare provider. Medical information changes rapidly and while DoubleSunrise frequently updates the content of this site, some information may be out of date. You agree that it is not your intent to establish a physician-patient relationship with DoubleSunrise, its agents, servants and/or employees.

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