7 easy action points to improve your sleep

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7 EASY ACTION-POINTS TO IMPROVE YOUR SLEEP
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Sleep Deprivation

• Sleep deprivation is becoming a really big
  problem in society today.
• Falling asleep may seem like an impossible dream
  when youre awake at 3 a.m.
• Researchers have identified a variety of
  practices and habitsknown as sleep
  hygiene"that can help anyone maximize the hours
  they spend sleeping, even those whose sleep is
  affected by insomnia, jet lag, or shift work.

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7 Simple Tips to Improve Your Sleep

• Here are some simple tips for making the sleep of
  your dreams a nightly reality
•  Your Bedroom
• Your Bed
• Your Daily Habits
• Your Pre-sleep Routine
• Going to Bed
• Getting Up
• Looking After Your Health

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Your Bedroom

• Creating the right environment for sleep is
  important. How your bedroom looks, sounds, smells
  and feels can all have an impact on how well you
  sleep.
• Tidy your room
• Paint your room a relaxing colour
• Get the temperature right
• Dont share with pets
• Have a noise level youre comfortable with

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Your Bed

• Every element of your bed can affect the quality
  of your sleep, so if youre struggling to get
  enough, try making some changes.
• Choose the right mattress
• Choose the right pillows
• Choose the right bedding
•  Wash your sheets once a week
• Try using separate blankets

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Your Daily Habits

• Pretty much everything you do throughout the day
  can have an effect on your sleep.
• You could be making it more difficult to get a
  good nights rest without even realizing.
• Weve highlighted some of the key changes you
  could make.
• Cut out afternoon caffeine
•  Get some exercise - but not too close to bedtime
•  Dont have dinner too late
• Avoid alcohol smoking
• Dont nap for longer than half an hour

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Your Pre-sleep Routine

• Theres more to a good nights sleep than just
  going to bed early. Try incorporating a couple of
  these tips into the hours leading up to bedtime
  and see how your sleep improves.
• Organise your thoughts
• Have a warm bath
• Set a cut-off point for electronics
• Read a book
• Listen to music
• Balance your fluid intake

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Going to Bed

• Before going to bed, there are a few sleep
  strategies you may want to consider.
• Keep a regular sleep schedule
•  Block out the light at night
• Wear earplugs
• Dont stare at the ceiling

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Getting Up

• Not everyone finds it easy getting out of bed in
  the morning. If you need help to resist the lure
  of a big lie-in, weve got some inspiration for
  you.
• Be good at the weekend
• Dont hit the snooze button
• Let the sunshine in
• Dont try and catch up on lost sleep

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Looking After Your Health

• Sometimes an underlying health condition can be
  the root of your sleep troubles. If so,
  addressing it could be the first step towards
  better sleep.
• Keep a sleep diary
• Deal with stress
• Check your medication
• See a Sleep Specialist about your snoring

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• If youre concerned that youre not getting
  enough sleep, you need to address this urgently
  to a sleep center.