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Be realistic! If you have to wake up at 7 a.

Get ready for bed well before your bedtime. Sometimes, I used to feel too tired to go to bed.

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Now I wash my face, take out my contact lenses, and brush my teeth well before I plan to turn off the light. Shut the blinds, block out the lights from your computer, clock, and phone. Believe it or not, even the tiny light from a digital alarm clock disrupts a sleep cycle.


Trouble sleeping? You need to read this before bed

Research shows that women who were having trouble sleeping fared better when they stretched four times a week. Keep your bedroom a little chilly. If your mind is racing with worry, make a list of everything you need to do the next day. This always works for me. If I make a list , I can relax.

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Tidy up your bedroom. Studies suggest that people who exercise fall asleep faster and stay asleep longer. This is especially true for people who have trouble sleeping.

8 secrets to a good night's sleep

I try to stop myself from checking my emails before I go to bed, because it wakes me up. I made this mistake last night. I got some emails answered, but I was so wound up that it took me forever to go to sleep. My other sleep-inducing innovation: I put on socks if my feet are cold.

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This can be an exhausting enough prospect to make me fall asleep. Give up, and reframe your sleeplessness as a welcome opportunity to snatch some extra time out of your day. See the latest news and features on Sleep Disorders. A new review of 27 studies shows that alcohol does not improve sleep quality.

Can’t sleep? Understand the causes of insomnia and how you can finally get a good night’s sleep.

According to the findings, alcohol does allow healthy people to fall asleep quicker and sleep more deeply for a while, but it reduces rapid eye movement REM sleep. And the more you drink before bed, the more pronounced these effects.


REM sleep happens about 90 minutes after we fall asleep. It's the stage of sleep when people dream , and it's thought to be restorative. The more a person drinks before bed, the stronger the disruption.


One to two standard drinks seem to have minimal effects on sleep, Ebrahim says. Alcohol tricks people into thinking they are getting better sleep, says Scott Krakower, DO. If you rely on alcohol to fall asleep, recognize that you have a greater likelihood to sleepwalk, sleep talk, and have problems with your memory. If you are having trouble sleeping, talk to your doctor about how to improve your sleep quality.