Sleep makes you feel better, but it’s importance goes beyond just enhancing your mood or banishing those under-eye circles. Adequate sleep is a part of a healthy lifestyle and can benefit your heart, weight and mind. Below are some recommended tips to help you sleep better. Happy Snoozing!
- Limit caffeine, particularly in the late afternoon and evening.
- Limit alcohol, especially before bedtime.
- Try not to smoke, nicotine is a stimulant.
- Don’t use a computer, cell phone or handheld device in the 90 minutes before bed. LED lighting tells your brain to stay awake.
- Limit TV viewing before bed.
- Lower the temperature in the house or bedroom before and during sleep. The body likes cooler temperatures. Many sleep doctors suggest lowering body temperature 90 minutes before sleep.
- Take a hot bath 90-120 minutes before bed.
- Do not watch TV in bed.
- Nap only 15-20 minutes in the early afternoon, if necessary.
- Keep a sleep diary to track patterns.
- Eat 3-4 hours before bed and avoid heavy meals. Some evidence suggests that a light carbohydrate snack before bed helps sleep.
- If possible, protect sleep from intrusions (unexpected noises); consider earplugs if necessary.
- If you don’t fall asleep within 30 minutes, get out of bed and do something else until your body and mind feel tired.
- Mediate, listen to soothing music, or create other nighttime rituals that signal it’s time to sleep.
- Use blackout curtains to block light.
- Buy and use a reliable, effective alarm clock.
- Invest in a comfortable pillow and mattress.