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WELLNESS CONNECTION · MedicalTen Tips for Sleeping WellOctober 21, 2009 - 3:30PM 1. Create a sleep environment that is dark, quiet, comfortable and cool. Make sure pillows and mattresses are comfortable and supportive. 2. Try to eat at least two hours before bedtime. If eating early is not an option, a bedtime snack that is high in carbohydrates stimulates serotonin, which aids sleep. Suggested snacks include whole wheat toast with natural peanut butter, banana and honey served with chamomile tea or old-fashioned blueberry oatmeal topped with non-fat vanilla yogurt, almonds and honey. 3. Avoid caffeine after 3 p.m. Avoid spicy foods, protein and alcohol two hours before bedtime. 4. Try not to watch television or utilize a laptop computer at least 30 minutes before bedtime or in bed. 5. Refrain from strenuous exercise two hours before bedtime. Try relaxing stretches and yoga. 6. Establish a bedtime routine such as drinking a cup of non-caffeinated herbal tea, soaking in a warm bath or listening to soothing music. 7. Do not stress if you feel you are not getting enough sleep. Try not to look at the clock in the middle of the night. 8. If lying awake for more than 20 minutes, get up and engage in a relaxing activity such as reading. 9. To improve the 24-hour sleep-wake cycle (circadian rhythms), establish consistent rest and activity patterns from day to day. Studies also show that regular exposure to bright or outdoor lights, especially in the late afternoon, stabilizes those rhythms, enhancing the quantity and quality of your sleep. 10. Develop a ritual to break the connection between sleep and the day's stressors. One method is to make a list of any pressing issues, along with a possible plan for dealing with them. Another is to keep a favorite photo nearby that has a calming effect. Rated by 0 people: |
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