Sleeping Don’ts:
#1 Say good night to caffeine
- Even if you don’t think that caffeine is effecting your sleep,
if you have sleeping problems, try to limit your caffeine to morning times
only and Dr. Hull says it is a good rule for everyone to stop any kind of
caffeine intake at 2 p.m.
#2 Skip the nightcap
- Though alcoholic beverages might make us sleepy and some people
may doze off after a glass of wine, alcohol interferes with our natural
sleep cycle and cause disturbances. So abstain from drinking to for a
better night’s sleep.
#3 Don’t exercise to wear
yourself out
- Exercise is a fantastic way to be more energetic and alert not
so much to put us to bed. When we exercise is done too close to our
bedtime, our bodies will not be ready to slow down, we’ve revved them up
and we’ll be up for a few more hours. A great rule of thumb is to make
sure that you have at least 4-5 hours before you plan on going to bed.
#4 Turn off the TV and Computers
- Falling asleep in front of the TV or heading to bed after
updating your Facebook page or finishing a presentation for the next day
can deter any real attempt at good quality sleep. The lights from
computers signal our brains to become alert and late night television is
anything but relaxing (think sobering news programs or sit-coms).
#5 Quit midnight snacking
- Not only does midnight snacking pack on the pounds, but eating
refined carbs (bread, cake, cookies, cereal, etc.) or sugary foods put
your body into a hormonal rollercoaster keeping you from sleeping through
the night. If you have to eat before you go to bed, focus on protein (a
few slices of turkey, a small handful of almonds, etc.)
Sleeping Do’s
#1 Relax
- Relax both physically and mentally. Stress can be one of the
major causes of insomnia and disordered sleeping. Try for just a few
minutes before you go to be to do some easy breathing exercises or light
yoga and stretching.
#2 Make your bedroom a
sleep-haven
- The only two activities that you should do in the bed room are
sleep and sex. This will promote a sleeping environment instead of a room
that is used for work, TV watching, doing crafts, etc. Being in your
bedroom will signal your body that it is time to rest.
#3 Lights out!
- Making your bedroom dark when you sleep is important. Our
bodies are made to sleep when it is dark outside. So if you have a spouse
that likes to read late into the night with the light on, or if you work
the night shift and have to sleep during the daylight, get yourself a
sleep mask to cover the eyes.
#4 Have a bed-time routine
- Just like you might have a morning routine where you get up,
brush your teeth, go to the gym, eat breakfast, take a shower, etc., have
a bed-time schedule as well. Maybe have a cup of herbal tea (it’s caffeine
free) while reading a book for a few minutes, then brush your teeth, do
some light stretching and turn off the lights and close your eyes. All of
those things, when you do them every day, will signal your body that it’s
time for sleep.
#5 Go to bed and wake up at the
same time every day
- That’s right, every day. Yep, even the weekends. Having a set
schedule for when you go to sleep and when you wake up will get your body
and mind into a routine so that your internal clock knows when it’s time
to go to bed and more importantly, when it is time to wake up (instead of
waking up randomly in the middle of the night.
Follow these tips and get a
better night’s sleep…your body will thank you!
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