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Sleep Well, Stay Healthy: Good Quality and Restorative Sleep Are Essential for Better Mental and Physical Health
Date:3/18/2010

ncern for the health consequences that occur with the lack of quality sleep.  Studies suggest that a lack of sleep is detrimental to health in ways such as the development of high blood pressure, obesity, diabetes and other chronic ailments in those who consume less than 6 hours nightly.  

The 10 Commandments of Sleep Hygiene listed below make common sense recommendations that are rarely complied with fully.

  1. Fix a bedtime and an awakening time.
  2. If you are in the habit of taking siestas do not exceed 45 minutes of daytime sleep.
  3. Avoid excessive alcohol ingestion 4 hours before bedtime and do not smoke.
  4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.
  5. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
  6. Exercise regularly, but not right before bed.
  7. Use comfortable bedding.
  8. Find a comfortable temperature setting for sleeping and keep the room well ventilated.
  9. Block out all distracting noise and eliminate as much light as possible.
  10. Reserve the bed for sleep and sex. Don't use the bed as an office, workroom or recreation room.

(For more information visit www.worldsleepday.org which offers translations in va
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SOURCE World Association of Sleep Medicine
Copyright©2010 PR Newswire.
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