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<div style="background:#fff;border:#bbb dashed 1px;padding:5px"><a href="http://en.citatepedia.ro/comments.php?id=487023" style="color:#000;text-decoration:none"><div style="margin:10px 0"><strong>Dear Candice,</strong></div><div style="margin:10px 0">If you can't sleep: </div><div style="margin:10px 0"> *<br> Make your bedroom more comfortable, keep it cool and quiet.<br> *<br> Get up and do something else. Then, go back to bed.<br> *<br> Drink warm milk or hot water before you go to bed.<br> *<br> Take a warm bath, read a little or listen to some quiet music in the evening.<br> *<br> Get fresh air and exercise during the day, but remember: exercise before bed can keep you awake.<br> *<br> Go to bed and get up at the same time every day.<br> *<br> Don't take naps during the day.<br> *<br> Avoid coffee, tea or soft drinks after 5 p.m.<br> *<br> Don't smoke or drink alcohol in the evening—it can keep you awake.<br> *<br> Don't eat spicy food in the evening.</div><div style="margin:10px 0">If you often wake up during the night to go to the bathroom and can't get back to sleep, try not to drink very much before you go to bed.</div><div style="margin:10px 0">But remember: if you need to take medication at bedtime, it is best to take pills with a full glass of water.</div><div style="margin:10px 0">If you feel lonely: </div><div style="margin:10px 0">You can spend time with other people by: </div><div style="margin:10px 0"> * Becoming a volunteer at your local school, hospital, church or community centre.<br> * Joining a seniors' club at your local church or community centre.<br> * Taking a course at your local school or community centre and learning a new activity.</div><div style="margin:10px 0">You can also call and talk to a different friend or family member every day. You may want to write a short letter to a friend or family member who lives far away. Sometimes, just writing to someone can help you feel that this person is with you.</div><div style="margin:10px 0">If you feel anxious, tense or worried: </div><div style="margin:10px 0"> * Try to relax by breathing slowly and deeply.<br> * Take a walk.<br> * Choose an activity you really enjoy doing, like listening to your favourite music, and do it.<br> * Tell a friend, family member or your doctor how you feel.<br> * Join a support group so that you can talk more about your anxious feelings.<br> * Take a relaxation or exercise class, like yoga, at your local school or community centre.<br> * Take a course and learn how to do an activity, like needlework or woodworking, at your local community or seniors' centre.</div><div style="margin:10px 0">For more information, please contact: </div><div style="margin:10px 0">ariel escalona, the sleep expert...(ha ha ha) </div><div style="margin:10px 0">your friend,</div><div style="margin:10px 0"><br /></a><br />poem by <a href="http://en.citatepedia.ro/by.php?a=Ric+S.+Bastasa">Ric S. Bastasa</a><div class=q>
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<script type="text/javascript" src="//s7.addthis.com/js/300/addthis_widget.js#pubid=citatepedia" async="async"></script><div style="display:inline-block" class="addthis_sharing_toolbox" data-url="http://en.citatepedia.ro/comments.php?id=487023" data-title="Dear Candice, de Ric S. Bastasa" data-description="If you can't sleep: 

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 Make your bedroom more comfortable, keep it cool and quiet.
 *
 Get up and do something else. Then, go back to bed.
 *
 Drink warm milk or hot water before you go to bed.
 *
 Take a warm bath, read a little or listen to s..."></div>
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