Page 47 - MAYO CLINIC Head to Toe e-magazine 293700

• Relax

Learning techniques such as guided imagery, meditation, muscle
relaxation and relaxed breathing can help you relax Your goal is
to lower your heart rate and blood pressure while reducing muscle
tension You can also focus on hobbies or activities you find calming,
such as reading, listening to music or playing with your pet
• Find a friend
Social support can help reduce stress and prolong life
• Recognize when you need help
If stress is keeping you from work or leisure activities, talk with
your doctor or a specialist in behavioral medicine Behavioral
therapy is one approach that can help you manage your symptoms
50 Getting a good night’s sleep

Sleep deprivation can lead to forgetfulness and problems in
concentration To sleep better, consider these suggestions:
• Don’t try too hard to sleep
Read or watch TV until you become drowsy, and then go to your
bedroom to fall asleep naturally Try to maintain a regular time for
going to bed and for getting up
• Keep a regular sleep schedule
Try to go to bed and get up at the same time every day, even on
weekends
• Adjust your sleep environment

Your bedroom should be quiet, dark and cool Hide the clock if you
worry about not sleeping Don’t use the bed for anything other than
sleep and sex
• Avoid or limit caffeine, smoking and alcohol

Caffeine is a stimulant Nicotine also can interfere with sleep And
although alcohol is a depressant and may help you doze off, it can
disrupt restful sleep
• Exercise and stay active

Regular physical activity and exercise contribute to restful sleep Aim
for 30 minutes or more of exercise on most days Avoid exercising
too close to your bedtime so that it doesn’t interfere with your sleep

46 Mayo Clinic