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Contributed by NovaCare Rehabilitation

, at 8485 Ridge Road, provides a few general tips for a better night of sleep. Contact your therapist or health care team for any additional information to get the rest you need.

  • Limit daytime naps to 30 minutes. While napping does not make up for inadequate sleep at night, a short nap of 20-30 minutes can help to improve mood, alertness and performance.
  • Avoid stimulants (caffeine and nicotine) close to bedtime. Consuming these items can make it difficult for your body to relax as they typically make a person feel awake, alert and energetic.
  • Steer clear of food that can be disruptive right before sleep. Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits and carbonated drinks can trigger indigestion or heartburn for some people.
  • Establish a regular relaxing bedtime routine. A regular nightly routine helps the body recognize that it is bedtime. This could include taking a warm shower or bath, reading a book or performing light stretches.
  • Make your sleep environment pleasant. Mattress and pillows should be comfortable. Bright light from lamps, cell phone and TV screens can make it difficult to fall asleep, so turn lights off or adjust them when possible. Consider using blackout curtains, eye shades, ear plugs, white noise machines, humidifiers, fans and other devices that can make the bedroom more relaxing.

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