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Reduce Electronic Usage

Turn off the TV, computer, iPad, mobile phone, and other devices that may be shining in the room, vibrating, or causing unnatural light or sounds. Your body is sensitive to its surroundings and will not be able to fully rest in such a heightened state. Even the brightness of your digital alarm clock may be preventing you from a perfect night’s sleep.

Set Your Environment

Set the right mood and temperature. When preparing for bed, set the lights on their lowest settings (remember, bright light awakens the body). Install a dimmer switch to your bedroom lights and make sure the temperature is set between 65 and 68 degrees for optimal conditions. 

Maintain a Consistent Sleep Schedule

Try to go to bed at the same time every night, including Saturday and Sunday. In essence, you will be programming yourself to become tired at a certain time of the day, which will allow you to fall asleep faster.

Watch What You Eat or Drink

After a certain hour of the day, it is important to stop consuming food and drinks, especially those that contain caffeine. It’s best to avoid caffeine within 6–8 hours of going to bed. Finish eating at least 2–3 hours before bedtime, and minimize the amount of alcohol you drink before bedtime. Having too much of any liquid will result in possible late-night visits to the bathroom. Following this advice will not only help you receive a better night’s sleep, but you will likely have more success managing your weight.

Move Your Body

Try exercising 4–6 hours in advance of bedtime. Not only will working out help relieve your day’s concerns, but burning away all that energy will naturally cause your body to feel tired and ready to relax.

Make Bedtime a Priority for the Whole Family

Most adults need 7–8 hours of sleep to function optimally. Infants generally require about 16 hours a day. Children ages 3 to 5 need 11–13 hours; ages 5 to 10 need 10–11 hours; ages 10 to 17 need 8.5–9.5 hours. School-aged children benefit from a regular bedtime routine. Be aware that your children may try to push the bedtime limits.

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