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    Sleep Medicine

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    Good Sleep Habits

    These tips can help you create good sleep habits and alleviate sleep disorders:

    • Wake up about the same time every day.
    • Go to bed only when you're sleepy.
    • Establish relaxing pre-sleep rituals, such as a warm bath, light bedtime snack or 10 minutes of reading.
    • Exercise regularly. Confine vigorous exercise to at least six hours before bedtime and mild exercise to at least four hours before bedtime.
    • Keep a regular schedule. Regular times for meals, medications, chores and other activities help keep your inner clock running smoothly.
    • Avoid caffeine within six hours of bedtime.
    • Don't drink alcohol, especially if you're sleepy. Even a small dose of alcohol can have a potent effect when combined with tiredness.
    • Avoid smoking close to bedtime.
    • Avoid daytime napping. If daytime sleepiness becomes overwhelming, limit yourself to a single nap of less than one hour no later than 3 p.m.
    • Avoid taking sleeping pills, or use them conservatively.
    • Minimize light, noise and extremes in temperature in your bedroom.

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