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How to sleep better

A good night’s sleep can help repair damaged heart and blood vessels, and if you do not get enough, you are at increased risk for heart disease, kidney disease, high blood pressure, diabetes and strokes.

Our specialists at Johns Hopkins Aramco Healthcare (JHAH) have some top tips to help you sleep better:

  • Take time to relax before going to bed. Drink a soothing herbal tea or hot milk, try aromatherapy, meditate or pray. Do something that helps you wind down
  • If something is troubling you, tell yourself you will deal with it tomorrow, write it down or do something to help you get it off your mind
  • Keep regular sleep hours – go to bed and get up at roughly the same time each day
  • Make sure your bedroom and bed are comfortable and quiet
  • Make sure your mattress provides proper support
  • Do moderate exercise regularly. The best time is in the late afternoon or early evening
  • Cut down on caffeine, especially in the evening, as it can make it difficult to go to sleep
  • Do not smoke – nicotine is a stimulant, so smokers are more likely to have a disturbed night’s sleep
  • If you cannot sleep, get up and do something you find relaxing, such as reading

Find out more about our sleep disorder services 

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