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Page 38
| of good quality sleep are needed on a regular basis. Virtually everyone has experienced an occasional sleepless night that leaves him incapacitated to some degree the next day. |
| There are many herbs with reputations as effective sleep remedies; however the key to successful treatment of insomnia is to find the cause and to deal with it. This may be anything from deep grief to constipation. Psychological issues often need attention, and so do health problems causing pain or discomfort. Dietary indiscretions must be identified, as must environmental factors such as freeway noise or a snoring spouse. |
| Treatment should not depend upon substances alone, whether they are herbs or drugs. Here are some suggestions to help get a good night's rest: |
| Sleep as much as you need to feel refreshed and healthy, but not more. Excessively long hours in bed seem to be related to shallow sleep. |
| Try to get up at the same time each day, regardless of when you went to bed. This will help establish a sleep/wake rhythm. |
| Exercise the same amount each day, preferably in late afternoon or early evening. |
| Do some sort of physical activity each day to get rid of tension and tire your body, but nothing too strenuous just before bedtime. |
| Make sure the bedroom is quiet. If you work night shifts and sleep during the day or live in a noisy area, consider ear plugs or an eye mask. |
| Keep the temperature comfortable. |
| Sleep on a quality mattress and foundation. |
| Keep the bedroom dark. |
| Don't lie in bed for hours staring at the walls. If you don't fall asleep after 15 or 20 minutes, it is best to get up and do something quiet until you become drowsy. |
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