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How to get a good night's sleep

published by Maria Shaw

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CONDITIONS REQUIRED
TO GET A GOOD NIGHT'S SLEEP
Based on the American Psychological Association's Psychology Help Centre's article: 'Getting a Good Night's Sleep: How Psychologists Help with Insomnia'.
1.
Create a relaxing sleep environment
Keep your bedroom dark, cool and quiet
Keep electronics like tvs, computers and phones out of the bedroom
Deal with stressful topics long before you go to bed
Eliminate lights from phones and computer screens from the bedroom
Don't exercise too close to going to bed
2.
Other steps you can take
Maintain a regular sleep routine
Limit late afternoon naps
Skip heavy meals before bed
Limit alcohol intake before bed
Curb nicotine and stimulant use
Schedule downtime before bed
American Psychological Association                                                                                                  http://www.apa.org/helpcenter/sleep-disorders.aspx
3.
Health risks of not getting enough sleep
Impaired immune function
Weight gain and obesity
Reduced performance
Increased errors & greater risk of accidents
Depression & increased risk of death
Diabetes, heart disease & stroke
Maria Shaw (2017) based on article 'Recommended  amount of sleep for a healthy adult' from American Academy of Sleep Medicine and Sleep Research Society (2015) created using Piktochart