{"id":23488,"date":"2020-11-22T02:22:26","date_gmt":"2020-11-22T02:22:26","guid":{"rendered":"https:\/\/newsalert.info\/?p=23488"},"modified":"2020-11-22T02:22:29","modified_gmt":"2020-11-22T02:22:29","slug":"tips-to-improve-your-sleep","status":"publish","type":"post","link":"https:\/\/australiansleephealth.com\/index.php\/2020\/11\/22\/tips-to-improve-your-sleep\/","title":{"rendered":"Tips to improve your sleep"},"content":{"rendered":"\n<p>Here are a few steps to increase your sleep quality<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"820\" height=\"558\" src=\"https:\/\/australiansleephealth.com\/ivilsari\/2020\/11\/image-11.png\" alt=\"\" class=\"wp-image-23490\" srcset=\"https:\/\/australiansleephealth.com\/ivilsari\/2020\/11\/image-11.png 820w, https:\/\/australiansleephealth.com\/ivilsari\/2020\/11\/image-11-300x204.png 300w, https:\/\/australiansleephealth.com\/ivilsari\/2020\/11\/image-11-768x523.png 768w, https:\/\/australiansleephealth.com\/ivilsari\/2020\/11\/image-11-750x510.png 750w\" sizes=\"(max-width: 820px) 100vw, 820px\" \/><\/figure>\n\n\n\n<p>\u2022 Set a schedule \u2013 go to bed and wake up at the same time each day.&nbsp;<\/p>\n\n\n\n<p>\u2022 Get at least 30 minutes of sunlight early every morning to improve your circadian rhythm<\/p>\n\n\n\n<p>\u2022 Exercise 20 to 30 minutes a day but no later than a few hours before going to bed.&nbsp;<\/p>\n\n\n\n<p>\u2022 Avoid Caffeine, Guarana and Ginseng after 3pm&nbsp;<\/p>\n\n\n\n<p>\u2022 Avoid Nicotine after 3pm&nbsp;<\/p>\n\n\n\n<p>\u2022 Avoid alcoholic drinks before bed. Alcohol may help you get to sleep, but you will wake up later in the night because you are dehydrated.&nbsp;<\/p>\n\n\n\n<p>\u2022 Use a screen dimmer if you must use a screen close to bedtime&nbsp;<\/p>\n\n\n\n<p>\u2022 Have a room for sleep \u2013 avoid bright lights and loud sounds, and do not watch TV or have a computer in your bedroom. Cover all lights to darken the room.&nbsp;<\/p>\n\n\n\n<p>\u2022 In general, the suggested bedroom temperature should be between 15-19 degrees for optimal sleep. When lying in bed to snooze, your body temperature decreases to bring on sleep. Lowering your room temperature can help you go to sleep.&nbsp;<\/p>\n\n\n\n<p>\u2022 Relax before bed \u2013 try a warm bath, reading, or another relaxing routine.&nbsp;<\/p>\n\n\n\n<p>\u2022 Do not lie in bed if you are awake. If you cannot get to sleep, after 20 minutes get up and do something else, like reading or listening to music until you feel tired. Then go back to bed. Lying in bed focussed on not sleeping will not help you get to sleep.&nbsp;<\/p>\n\n\n\n<p>\u2022 Get out of bed at the same time each day. Do not \u201csleep in\u201d even if you had poor sleep the night before, as this will reduce the quality of your sleep the next night. Get up, get some sunlight, and get on with your day.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here are a few steps to increase your sleep quality \u2022 Set a schedule \u2013 go to bed and wake up at the same time each day.&nbsp; \u2022 Get at least 30 minutes of sunlight early every morning to improve your circadian rhythm \u2022 Exercise 20 to 30 minutes a day but no later than [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":23490,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[41896],"tags":[],"_links":{"self":[{"href":"https:\/\/australiansleephealth.com\/index.php\/wp-json\/wp\/v2\/posts\/23488"}],"collection":[{"href":"https:\/\/australiansleephealth.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/australiansleephealth.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/australiansleephealth.com\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/australiansleephealth.com\/index.php\/wp-json\/wp\/v2\/comments?post=23488"}],"version-history":[{"count":3,"href":"https:\/\/australiansleephealth.com\/index.php\/wp-json\/wp\/v2\/posts\/23488\/revisions"}],"predecessor-version":[{"id":23492,"href":"https:\/\/australiansleephealth.com\/index.php\/wp-json\/wp\/v2\/posts\/23488\/revisions\/23492"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/australiansleephealth.com\/index.php\/wp-json\/wp\/v2\/media\/23490"}],"wp:attachment":[{"href":"https:\/\/australiansleephealth.com\/index.php\/wp-json\/wp\/v2\/media?parent=23488"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/australiansleephealth.com\/index.php\/wp-json\/wp\/v2\/categories?post=23488"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/australiansleephealth.com\/index.php\/wp-json\/wp\/v2\/tags?post=23488"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}