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NOVEMBER 2019DELIVERED MONTHLY TO 2,400 HOUSEHOLDSyourHOUNSFIELD BRIANA QUIET CENTRAL RESIDENTIAL COMMUNITY WITH FRIENDLY Neighbors CONNECTED THROUGH ACTIVE PUBLIC SPACE STO STAY UP TO DATE ON COMMUNITY

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How to fill out to stay up to

01

Set a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.

02

Create a bedtime routine: Establish a relaxing routine before bed to signal to your body that it's time to sleep. This can include activities like reading, taking a warm bath, or practicing relaxation techniques.

03

Limit exposure to electronic devices: Avoid using electronic devices such as smartphones, tablets, or laptops before bed, as the blue light emitted from these devices can interfere with your sleep.

04

Create a comfortable sleep environment: Make sure your bedroom is dark, quiet, and at a comfortable temperature. Use blackout curtains, earplugs, or a white noise machine if needed.

05

Avoid caffeine and stimulants: Limit your consumption of caffeine, nicotine, and other stimulants, especially in the evening. These substances can make it harder to fall asleep and stay asleep.

06

Exercise regularly: Engage in regular physical activity during the day, but try to avoid intense exercise too close to bedtime as it can interfere with sleep.

07

Relaxation techniques: Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to help calm your mind and prepare for sleep.

08

Limit napping: If you have trouble staying up to, limit daytime naps to 20-30 minutes and avoid napping too close to bedtime.

09

Avoid heavy meals and alcohol: Avoid consuming heavy meals or large amounts of alcohol before bed, as these can disrupt your sleep patterns.

10

Seek professional help if needed: If you have persistent trouble falling asleep or staying asleep despite trying these strategies, consult a healthcare professional for further evaluation and guidance.

Who needs to stay up to?

01

Anyone who wants to improve their sleep quality or maintain a healthy sleep routine can benefit from following these tips to stay up to. Whether you're a student pulling an all-nighter, a working professional with a demanding schedule, or simply someone who struggles with sleep, these recommendations can help you establish good sleep habits.

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