Youâ€™ve probably heard of the common sleep hygiene tips like no caffeine or exercise before bed. But there are also a few less common behavioral changes that you can make to get a better nightâ€™s rest. Dr. Aric Prather of the University of California, San Franciscoâ€™s Department of Psychiatry explains.
"Maintaining a regular wake up time, so seven days a week setting alarm and getting up every day at that time. So if your body knows what to expect it seems to work better and this is the case for sleep as well. Not watching television in the bedroom, not doing things that get your mind racing. And if you find that itâ€™s clear to you that youâ€™re not going to be able to sleep, remove yourself from that active environment. Go somewhere quiet, do something thatâ€™s low activity like read or even watch even watch television under low light until you feel sleepy again and then try again."
Pratherâ€™s team has been studying the effects of chronic sleep loss, including being at increased risk of getting sick.
"We know that cold season is around the corner, people are not getting enough sleep, and so itâ€™s those people that we imagine might be at increased risk."
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