Winchester Sleep Center - Sleep Overview

Friday, 30 July 2010

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Sleep Overview

How much do you know about caffeine?

Caffeine, often called “world’s most popular drug,” is a normal part of many of our daily lives. It is found in the three most popular drinks in the world—coffee, tea and cola—and in other soft drinks, chocolate, and some medications. Scientists say caffeine is not harmful in moderation—up to 250mg a day—as long as it is not consumed close to bed time (within 4-6 hours), which can disrupt sleep.

Want A Better Nights Sleep??? Try The Following

1. Maintain a regular bed and wake time schedule including weekends.

2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.

3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.

4. Sleep on a comfortable mattress and pillows. 5. Use your bedroom only for sleep and sex.

6. Finish eating at least 2-3 hours before your regular bedtime.

7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.

8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.

9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.

10. Avoid alcohol close to bedtime.

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