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                    <div align="center"><span class="title">Sleep Hygiene</span></div>
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&nbsp;&nbsp;&nbsp;<strong>N</strong>othing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today. Night noises keep you awake. What can you do? There ARE things you can do! Read on and learn some new tricks to sleep well. These tips are also known as "Sleep Hygiene." 
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<ul>
                          <li>If you can't fall asleep within 20 minutes, get up and do something boring 
                            until you feel sleepy. Sit quietly in the dark or 
                            read the warranty on your refrigerator. Don't expose 
                            yourself to bright light while you are up. The light 
                            gives cues to your brain that it is time to wake up.</li>
                          <br><br>
<li>Get up and go to bed the same time every day; even on weekends! When your sleep cycle has a regular rhythm, you will feel better. </li><br><br>
<li>Refrain from exercise at least 4 hours before bedtime. Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.</li><br><br>
<li>Develop sleep rituals. It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.</li><br><br>
<li>Only use your bed for sleeping.  Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.</li><br><br>
<li>Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed. Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep.</li><br><br>
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<p align="center"><a href="hygiene2.htm">Continue to Page 2</a>&nbsp;&nbsp;&nbsp;<a href="hygiene2.htm"><img src="picts/right.gif" align="absmiddle" border="0"></a></p>
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