Do you suffer from frequent sleepiness or sleeplessness? If so, here are our top 10 tips for getting a better night’s sleep. Getting enough sleep can prevent many diseases and conditions, so use these tips to get your best night’s rest.

• Reduce television and computer screen time an hour before bed.
• Exercise, but be sure to finish your workout at least three hours before bedtime.
• Listen to a white noise machine to cancel out sleep-disturbing sounds.
• Keep your bedroom at a cooler temperature at night.
• Establish a bedtime routine and stick to it. This reinforces your body’s sleep cycle.
• Avoid caffeine in the afternoon. It can stay in your system for hours and affect your ability to fall asleep.
• Finish eating at least two to three hours before bedtime to prevent heartburn and indigestion.
• Make sure your mattress and pillow are comfortable and supportive.
• Take a warm bath before bed. The hot water will increase your body temperature, and as your body temperature drops, you will start to relax.
• Power nap. A 20-minute nap in the afternoon can help you feel more refreshed. Avoid napping for longer than 20 minutes – doing so can disrupt your sleep at night.

For more information, visit the Piedmont Sleep Center.

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