1. Maintain a regular sleep schedule.Most of us know that we need 7-9 hours of uninterrupted daily sleep for good health. But it also matters when you sleep. If you are maintaining a varied work schedule and trying to sleep at different times of the day, you are hindering your body’s natural Circadian rhythm. Make sure you schedule a regular time to get your rest.
2. Lose weight.
Obesity is the primary cause of sleep apnea (which occurs when a person briefly stops breathing while asleep). Sleep apnea sufferers may wake or partially wake many times during the night, interrupting the brain’s normal sleep functions. It has also been definitively linked to increased risks of high blood pressure, heart disease and stroke, as well as chronic fatigue.
3. If you smoke, stop now.
Nicotine is a stimulant; using it can keep you awake. Additionally, smoking causes long-term lung damage, which can contribute to sleep apnea.
4. Drink more water and fewer caffeinated or sugary drinks.
Ingesting caffeine and sugar both raise your blood glucose level, which makes you jittery and anxious. Water has the opposite effect.
5. Regulate the temperature.
The ideal sleeping temperature is between 65 and 75 degrees Fahrenheit. Keeping your bedroom temperature in this range induces the production of melatonin, a neurotransmitter that causes you to relax.
6. Review your medications.
If you are taking one or more medications, make sure you have a primary care doctor who can watch for potentially negative drug interactions. Some medication reactions can make you anxious and keep you from getting a good night’s rest.
Source: http://blog.episcopalretirement.com
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