Good sleep habits include:
- Go to bed at the same time each night.
- Reserve your bed for sleep and sex. Watch television or read in another room.
- Avoid caffeine, alcohol and cigarettes, especially in the afternoon and evening.
- Don’t lie in bed watching the clock. If you can’t fall asleep within half an hour, get up and listen to calming music or read.
- Exercise 20 to 30 minutes at least three days a week – but not too close to bedtime.
- Limit naps and don’t nap longer than 30 minutes.
- Take a walk outside during the day.
- Sleep in a cool, quiet, dark room. Wear earplugs or eyeshades to block out light and sound.
- Sleep on good bedding.
- Limit drinking liquids a few hours before bedtime.
- Don’t go to bed hungry or overstuffed; both may cause physical discomfort.
- Save scary movies, strenuous exercise and serious family arguments for daytime.
Increased Sleep can help with the following
Habits
Hormones
Low HGH (Human Growth Hormone)
Growth hormone is released during periods of deep sleep. So, the lack of deep sleep may be a major cause of growth hormone deficiency, especially in fibromyalgia and chronic fatigue syndrome. Natural remedies such as The Revitalizing Sleep Formula by Integrative Therapeutics, 5-HTP or tryptophan, calcium and magnesium at bedtime, and melatonin (1/2mg) can be very effective for sleep.
Metabolic
Hypersomnolence
Avoid working at night or social activities that delay bedtime.
Key
| Likely to help |
| Highly recommended |