By Mary Anderson
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Extra resources for A Complete Guide to Fitness, Sports & Nutrition: Steps to a Healthier You
Sample text
Your body temperature drops as you sleep and for most people a cooler room is best. Turn down the lights and try to spend your final hour before going to bed in reduced lighting. 2. Turn your alarm clock away from you so that you cannot see the time. Avoid knowing what time you went to bed or took a nap. 3. If you are worried about tasks for the next day, make a written list and place it near your bed - this will "free" your mind from worrying about tasks you "need to remember" and thus reduce your stress level about sleeping.
This should help to clear your mind by slowly acknowledging everything and subsequently dismissing it. 12. Stay on your back, sunk into the mattress until you feel it is time to roll into your desired position. 13. Try relaxing each and every muscle in your body. Don't be tense. 14. Breathe normally. 15. If you must get up in the middle of the night (bathroom trip) try to keep light exposure to an absolute minimum (zero if possible). For some people, a urinal bottle near the bed may allow you to avoid bathroom trips (and possible exposure to light).
Practice good "sleep hygiene". Get yourself ready for sleep by relaxing a few hours before bedtime -- take a bath, drink some warm milk or herbal tea. your body temperature drops as you sleep and for most people a cooler room is best. Turn down the lights and try to spend your final hour before going to bed in reduced lighting. 2. Turn your alarm clock away from you so that you cannot see the time. Avoid knowing what time you went to bed or took a nap. 3. If you are worried about tasks for the next day, make a written list and place it near your bed - this will "free" your mind from worrying about tasks you "need to remember" and thus reduce your stress level about sleeping.