Even if you do not suffer from a diagnosed sleep disorder, there are steps you can take to get a good night’s sleep. The following is a list of guidelines recommended by the American Sleep Disorders Association:

• Get up about the same time every day.
• Go to bed only when you are sleepy.
• Establish relaxing sleep rituals such as a warm bath or slight reading.
• Exercise is good, but vigorous exercise should be done at least 6 hours before bedtime; mild exercise, 4 hours before bedtime. (Endorphins released during exercise may keep you awake.)
• Follow a regular schedule of eating, chores, work, etc.
• Do not eat or drink anything with caffeine within 6 hours of bedtime.
• Do not drink alcohol or smoke close to bedtime.
• Avoid sleeping pills.

For more information on services available at the Vista Health Sleep Disorders Centers, call 1-847-360-4124.

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