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Quality Sleep Systems ; Rules/Tips for Healthy Sleeping

Abstract: A list of simple rules to follow in order to sleep better.

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Quality Sleep Systems ; Rules/Tips for Healthy Sleeping

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Written by: Martin Winkler after an overview by Prof. Riemann, Marburg, extended by Gunborg and Jacob Palme
First version: 22 Jul 2008.
Latest revision: 27 Aug 2008.

Are there recommendations for healthy sleeping?


The following recommendations regarding sleep can be considered as rules for healthy sleeping:
  • Do not drink anything with caffeine past lunchtime or the early afternoon (coffee, black tea, Coke and other beverages). Also smoking can make sleep more difficult.
  • Avoid alcohol as far as possible and do under no circumstances use it as a substitute for sleeping pills. (More info.)
  • Keep away from appetizers.
  • No large meals in the evening, but keep the blood sugar level up with a light carbohydrate meal, preferably with a low glycemic index, which will keep the blood sugar level up for a longer time. (More info about glycemic index.)
  • Regular physical activity is very important, but there may have to be a delay to calm down after the exercise before you go to sleep. If needed, you may nave to exercise up to two hours a day to enable good sleep.
  • Gradual decreasing of mental and physical activity before going to bed.
  • Follow a personal ritual when going to bed, at the same time each evening.
  • Provide a pleasant atmosphere in the bedroom, not to hot, silent, dark.
  • Do not look at the alarm clock or watch during the night.
  • If you cannot fall asleep, go up and do something else and try again some time later.
  • Some people finds that listening to calming sounds help them get a sleep, can be special records or boring recorded lectures.
  • During the night, the body's ability to fall asleep varies in a rhytm with a period of about 90 minutes. Thus, some people feel that it helps to read a not-too-exciting book until they arrive at the point in time when their body's rhytm says that it is time to sleep.
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