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Book
1 - Puzzle 12 Information Sheet and Solution
Tips
for Better Sleep
- Going
to bed around the same time each night and getting up around the same
time each morning can help you feel better rested. Avoid taking naps
late in the afternoon or during the evening. Late naps may make it
harder for you to fall asleep at night.
- Follow
a routine to help you relax and wind down before sleep, such as
reading a book, listening to music, taking a bath, using aroma
therapy, meditating, or other relaxing activity.
- Stop
working on any tasks or studying about an hour before bedtime and
relax for that hour before you go to bed.
- Avoid
discussing emotional issues or having serious discussions while in
bed. These may cause worry and prevent you from being able to fall
asleep. Try to put all worries for the day behind you before going to
bed.
- If
you cannot fall asleep and don't feel drowsy, get up and read, listen
to soothing music, soak in a bath, or do something that is not overly
stimulating until you feel sleepy.
- Avoid
caffeine, nicotine and alcohol late in the day. As stimulants,
caffeine and nicotine can prevent you from falling asleep. Although
alcohol is a depressant and may help you fall asleep, it interferes
with the quality of sleep as the body subsequently metabolizes it from
your body, which may cause waking during the night.
- Avoid
large meals within two hours of bedtime. If you are hungry, a glass of
milk or a light snack is a good choice. Milk contains the amino acid L-tryptophan,
which has been shown in research to help people go to sleep.
- Regular
exercise has many positive health benefits, including better sleep.
Aerobic exercise reduces stress hormones and may promote deeper sleep.
But, try not to exercise
close to bedtime (not for 3-4 hours before bedtime is suggested)
because it can stimulate you and make it harder to fall asleep.
- Make
your sleeping place a comfortable place. A dark, quiet, temperature
controlled room that isn’t too warm or too cold is best. If light is
a problem, try wearing a sleeping mask or using window
blinds/curtains. If noise is a problem, try wearing earplugs or use a
fan (or “white noise machine”) to cover up any sounds.
- Consider
not allowing pets into your bed while you are sleeping. Pets may
disturb your sleep during the night as they move around.
For more
information, visit:
http://www.sleepfoundation.org/
http://www.bettersleep.org/
http://www.nhlbi.nih.gov/about/ncsdr/
Puzzle
12 Solution
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