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Topic 4 - Posted March 1, 2019


Did You Know?

by Maggie VerBrugge

Did you know March is Sleep Awareness Month?


Below are a few tips for a safe night's sleep:

  • Keep a telephone with emergency numbers by your bed
  • Have a lamp within reach that is easy to turn on
  • Remove area rugs to avoid tripping hazards
  • Limit use of sleep medications if possible


Getting enough sleep is good for your health.  Learn new ways to improve your sleep:

  • Set a schedule – go to bed and wake up at the same time each day.
  • Exercise 20 to 30 minutes a day but no later than a few hours before going to bed.
  • Avoid caffeine and nicotine late in the day and alcoholic drinks before bed.
  • Try drinking calming tea such as lavender or chamomile.
  • Relax before bed – try a warm bath/shower, reading, or another relaxing routine.
  • Create a room for sleep – avoid bright lights and loud sounds, keep the room at a comfortable temperature, and don’t watch TV or have a computer in your bedroom.
  • Don’t lie in bed awake.  If you can’t get to sleep, do something else, like reading or listening to music, until you feel tired.
  • Listen to guided sleep meditations or relaxing sounds.
  • See a doctor if you have a problem sleeping or if you feel unusually tired during the day.  Most sleep disorders can be treated effectively.


Sample Guided Meditation: Some people find that relaxing their bodies puts them to sleep. One way to do this is to imagine your toes are completely relaxed, then your feet, and then your ankles are completely relaxed. Work your way up the rest of your body, section by section. You may drift off to sleep before getting to the top of your head.


Next month is Nutrition Month! Stay tuned for some great tips in April.

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