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
![Highly recommended](/wp-content/plugins/dnp/plugin/resources/images/3tick.png)
Hormones
![Highly recommended](/wp-content/plugins/dnp/plugin/resources/images/3tick.png)
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
![Likely to help](/wp-content/plugins/dnp/plugin/resources/images/2tick.png)
Hypersomnolence
Avoid working at night or social activities that delay bedtime.
Key
![]() | Likely to help |
![]() | Highly recommended |