SLEEP HEALTH – One More Sleep

Sleep Improving TO DO List

The Basics

What: Global Wellness Institute Studies on bad sleep prevention

Source: Global Wellness Insitute

Great For: Dealing with Insomnia, Sleep Improvement, Relaxation, Emotional Health, Anxiety Prevention


Avoid consuming caffeine (such as coffee or tea) or using nicotine (such as cigarettes) one to two hours before bedtime. Caffeine is a stimulant that may make it difficult to fall asleep.

Performing quiet and relaxing activities, such as taking a warm bath or reading, may help individuals fall asleep quicker. These activities have also been shown to help prevent night terrors in children.

Drug detox is performed in many different ways depending on many factors, such as where a person chooses to receive treatment, the type of addiction, and the person’s overall health. Many drug detox centres provide treatment to help reduce the symptoms of withdrawal. Qualified detox facilities provide medical treatment and monitoring, counseling, and therapy to help the person cope with the psychological distress of withdrawal.

Night terrors usually occur at the same time each night. Parents or bedmates can wake up individuals a few minutes before a night terror is suspected to occur. However, this should not be performed more than once a night because it will disrupt the individual’s sleep and may make the individual feel drowsy the next day. Children who are overtired are more likely to experience night terrors. If a child is not getting enough sleep, try an earlier bedtime or a more regular sleep schedule.

Avoid large meals and excessive fluids before bedtime, as they can cause trouble falling asleep.

Try to invest in a good sleep number pillow to have that one more sleep the way it should be.

Controlling the environment, such as light, noise, and temperature may help prevent insomnia. Night shift workers especially must address these factors.
Going to bed at the same time daily helps develop the natural circadian rhythm cycle and the sleep/wake cycle.

Maintaining a healthy body weight helps reduce the risk of developing sleep apnea.

Patients with sleep apnea should avoid sleeping on their backs. This position increases the risk of breathing problems during sleep.

Patients with sleep apnea should avoid alcohol and other sedative medications. These relax the muscles in the back of the throat and may interfere with breathing during sleep.

Patients with narcolepsy should also avoid alcohol, or drugs, herbs, or supplements that cause drowsiness. These substances may worsen symptoms of narcolepsy.

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