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Treatment and Care for Sleep Disorders
Top 6 Daytime tips to Get a Better Night's Sleep

Try these tips:

1. Do the list of To-Dos Earlier
Evenings should be a time to unwind. Don't try to do a lot of chores before bedtime. It might sound ambitious, but you'll sleep more soundly if you get up early to work on your to-do list.

2.Turn off all electronics Before Bed
To sleep better at night, set an "electronic" curfew. That means no TV, computer, tablet, or phone at least 50-40 minutes before lights out.

The tiny lights from your clock, TV, DVD player, and smartphone can keep you awake. Cover them up at night and turn your clock away from the bed.

3. Have Caffeine Curfew
Don't drink anything with caffeine 6 to 8 hours before bed. That includes, tea, soda, and energy drinks. Overall, don't have more than four 8-ounce cups of coffee a day.

4. Always Fit In Fitness
You'll fall asleep faster and sleep more soundly if you get ample exercise during the day. For most people, working out any time, even near bedtime, is better than not getting any physical activity at all. But if you have insomnia and your doctor has told you not to exercise at night, follow those instructions.

5. Restrict siesta
It might seem like a good idea when you feel sleepy after lunch, but a daytime nap can make it hard to get quality shut-eye at night. If you must catch up on your ZZZs, take a nap before 4 p.m. and don't snooze for more than 30 minutes.

6. Make Bedtime Ritual and habits
Your body needs at least 30 minutes to relax and prepare for sleep. The same things that help children unwind, such as a warm bath, soft lighting, and reading, also work wonders for adults.

Shahriar Shahzeidi, M.D. FAAP, FCCP, FAASM
Medical Director
Fellow of the College of Chest Physicians
Fellow of the American Academy of Pediatrics
Fellow of the American Academy of Sleep Medicine
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Related Links
• National Sleep Foundation - Website
• American Academy of Sleep Medicine - Website
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