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8 Tips to Sleep Better


Remember a time when you actually felt rested? It can be like that again.

The finest minds in medicine still don’t exactly understand why we sleep. But they do know this: Many of us aren’t getting enough of it and, often, what we do get isn’t very restorative. Check out these tips to help you get more rest.

Consider the cost of caffeine. As a nation of under-sleepers, we not only survive but thrive on caffeine. But caffeine locks us into a feedback loop where we use it in ever-increasing amounts to overcome the sleep deficit that it helps cause. So avoid caffeine after noon—it can stay in the system up to 12 hours.

Have some quiet time. Rearrange your activities so things get progressively quieter as bedtime approaches. Family finances, overflow from work or planning that visit from your in-laws may be necessary, but don’t do it in the few hours before bedtime. “Make the bedroom a haven,” recommends Donna Arand, Ph.D., clinical director of the Kettering Health Network Sleep Disorders Center in Dayton, Ohio. “Remove computers and televisions from the bedroom and don’t use it as an office or for work-related activities.”

Cut back on alcohol and cigarettes. Alcohol and nicotine are major sleep disrupters. Avoid them several hours before bedtime. While alcohol may initially make you sleepy, after a few hours it acts like a stimulant, causing you to toss and turn.

Drink milk. A cup of warm milk really does work. Milk is a source of L-tryptophan, an amino acid long known to help sleep. A light snack at bedtime can help too. Foods high in protein, like poultry, are good sources of tryptophan.

Go through the motions. If you can’t go to bed early, getting ready—washing your face, putting on your pajamas, setting the alarm clock, lowering the lights, fluffing the bedclothes—an hour before bedtime usually puts you in the mindset for sleep.

Keep your cool. Thick bedclothes and warm pajamas are a comfort when you first crawl into bed, but as you sleep they can over-insulate your body and turn uncomfortably hot. Wear something light, set the thermostat a few degrees cooler and use a fan to keep air circulating.

Control your rhythm. Everyone has an internal body clock that controls cycles of sleepiness and wakefulness. Bright light from the sun resets our body clock every day. No matter what time we go to bed, sunlight streaming through the window can wake us up. Blackout drapes can be an easy way of squeezing a little more sleep out of the morning, especially on weekends.

You snooze, you lose. Hitting the snooze button so the alarm goes off repeatedly in the morning only loses you quality sleep time. Make the most of your time in bed by setting the alarm for the latest time possible—and get up when it goes off. If you must use the snooze alarm, hit it only once.


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BELVIQ/BELVIQ XR is an FDA-approved prescription weight-loss medication that, when used with diet and exercise, can help some adults (body mass index [BMI] 27 kg/m2) living with extra weight, with a weight-related medical problem, or adults living with obesity (BMI 30 kg/m2), lose weight and keep it off. It is not known if BELVIQ/BELVIQ XR when taken with other prescription, over-the-counter, or herbal weight-loss products is safe and effective. It is not known if BELVIQ/BELVIQ XR changes your risk of heart problems, stroke, or death due to heart problems or stroke.


  • Pregnancy: Do not take if you are pregnant or planning to become pregnant, as weight loss offers no benefit during pregnancy and BELVIQ/BELVIQ XR may harm your unborn baby.
  • Hypersensitivity reactions: Do not take if you are allergic to lorcaserin or any of the ingredients in BELVIQ/BELVIQ XR.
  • Serotonin Syndrome or Neuroleptic Malignant Syndrome (NMS)–like reactions: Before using, tell your Healthcare Provider about all the medicines you take, especially medicines that treat depression, migraines, mental problems, or the common cold. These medicines may cause serious or life-threatening side effects if taken with BELVIQ/BELVIQ XR. Call your Healthcare Provider right away if you experience agitation, hallucinations, confusion, or other changes in mental status; coordination problems; uncontrolled muscle spasms; muscle twitching; restlessness; racing or fast heartbeat; high or low blood pressure; sweating; fever; nausea; vomiting; diarrhea; or stiff muscles.
  • Valvular heart disease: Some people taking medicines like BELVIQ/BELVIQ XR have had heart valve problems. Call your Healthcare Provider right away if you experience trouble breathing; swelling of the arms, legs, ankles, or feet; dizziness, fatigue, or weakness that will not go away; or fast or irregular heartbeat. Before taking BELVIQ/BELVIQ XR, tell your Healthcare Provider if you have or have had heart problems.
  • Changes in attention or memory: BELVIQ/BELVIQ XR may slow your thinking. You should not drive a car or operate heavy equipment until you know how BELVIQ/BELVIQ XR affects you.
  • Mental problems: Taking too much BELVIQ/BELVIQ XR may cause hallucinations, a feeling of being high or in a very good mood, or feelings of standing outside your body.
  • Depression or thoughts of suicide: Call your Healthcare Provider right away if you notice any mental changes, especially sudden changes in your mood, behaviors, thoughts, or feelings, or if you have depression or thoughts of suicide.
  • Low blood sugar: Weight loss can cause low blood sugar in people taking medicines for type 2 diabetes, such as insulin or sulfonylureas. Blood sugar levels should be checked before and while taking BELVIQ/BELVIQ XR. Changes to diabetes medication may be needed if low blood sugar develops.
  • Painful erections: If you have an erection lasting more than 4 hours while on, stop taking BELVIQ/BELVIQ XR and call your Healthcare Provider or go to the nearest emergency room right away.
  • Slow heartbeat: BELVIQ/BELVIQ XR may cause your heart to beat slower.
  • Decreases in blood cell count: BELVIQ/BELVIQ XR may cause your red and white blood cell counts to decrease.
  • Increase in prolactin: BELVIQ/BELVIQ XR may increase the amount of a hormone called prolactin. Tell your Healthcare Provider if your breasts begin to make milk or a milky fluid, or if you are a male and your breasts increase in size.
  • Most common side effects of BELVIQ/BELVIQ XR: Headache, dizziness, fatigue, nausea, dry mouth, constipation, cough, low blood sugar (hypoglycemia) in patients with diabetes, and back pain.
  • Nursing: BELVIQ/BELVIQ XR should not be taken while breastfeeding.
  • Drug interactions: Before taking BELVIQ/BELVIQ XR, tell your Healthcare Provider if you take medicines for depression, migraines, or other medical conditions, such as: triptans; medicines used to treat mood, anxiety, psychotic or thought disorders, including tricyclics, lithium, selective serotonin reuptake inhibitors, selective serotonin-norepinephrine reuptake inhibitors, monoamine oxidase inhibitors, or antipsychotics; cabergoline; linezolid (an antibiotic); tramadol; dextromethorphan (an over-the-counter [OTC] common cold/cough medicine); OTC supplements such as tryptophan or St. John’s Wort; or erectile dysfunction medicines.

BELVIQ/BELVIQ XR is a federally controlled substance (CIV) because it may be abused or lead to drug dependence.
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