828.252.0920 • 862 Merrimon Avenue Asheville, NC 28804 [email protected]

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.