4 Easy Tips to Help you Sleep Better - Doctor Solve

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Young beautiful Sleeping family with the little son

4 Easy Tips to Help you Sleep Better

Get into a routine – The best way to have a more fulfilling sleep is to set a regular sleep schedule for yourself. Avoid fighting against your biological clock by figuring out how many hours of sleep your body needs and then sticking to a schedule… even on weekends. Try to go to bed before midnight. Studies indicated that the hours you sleep before midnight are twice as important as the hours you sleep after midnight.
Avoid caffeine – Caffeinated drinks, coffee, and tea, will keep your mind running longer than you think. Stay away from caffeinated drinks in the evening and before bed.
Don’t eat before bed – a light snack may be good before going to bed, but don’t have full meals. Digestion takes a lot of energy and will keep you stimulated. If you are hungry before bed, try having a snack with a lot of carbohydrates that will trigger the serotonin hormone in the body making you feel sleepy.
Exercise – Exercise is great for sleep and stress. People who exercise regularly are less likely to develop insomnia than those who don’t. If you work out for as little as 20 minutes a day, you will feel more relaxed and stimulated. Try to exercise early in the day so you naturally become tired by the evening. Exercise induces the body to release melatonin which is a feel-good hormone that will make you feel more relaxed and content.
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Former VP, CIPA Medical Affairs and Director, IPABC

Dr. Paul Zickler graduated from the faculty of medicine at the University of Western Ontario in 1972 and became an Emergency Physician. He practiced as an Emergency Physician for 18 years after which he co-owned and operated several ambulatory medical and travel clinics for 12 years and discovered his interest in prescription medicines. Dr. Zickler was a founding member of the Canadian International Pharmacy Association (CIPA) and was CIPA’s Vice-president for Medical Affairs. He has also served as an Associate Professor of Emergency Medicine at the University of British Columbia, the Director of Professional Programs for the Justice Institute of British Columbia (paramedic academy) and was the principal investigator for Phase 2 and 3 studies researching vaccines.

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