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In order to get quality sleep, there are some things we can do to ensure that this happens. The following are some helpful tips:

•  Take a shower before going to bed. Taking a shower relaxes the muscles.

•  Read positive uplifting information for 15 minutes.

•  Avoid drink caffeine after 2pm . It is a stimulant which can cause     restlessness.

•  Avoid excessive alcohol before bed time.

•  Go to bed and get up at the same time every day.

•  Avoid watch scary, violent movies before bedtime.

•  Keep it light in the bedroom. Limit serious discussion to outside of the     bedroom, keep the topics light and gentle at this time of the day.

•  Tap into your spiritual side. Consider prayer and or meditation as a way to do this. Dr. Herbert Benson has written the Relaxation Response and is a good resource for learning more about meditation.

•  Exercise daily. Working out doing cardio i.e. Walking or running for 30-35 minutes in the late afternoon or early evening allows one to burn off stress from the work and or school day and gives one a second wind.

•  Do not drink fluids after 6pm . This will prevent getting up in the middle of the night for those bathroom trips.

If after trying all of these things for a week and you still have no success, please see your primary care physician who can screen for medical causes. He may recommend medication as another tool in addition to the aforementioned ones.

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