8. Avoid Napping during the day:
People often feel sleepy in the late afternoon. You may notice this especially after eating a lunch or a snack that included sugar or simple carbohydrates, like bread, pasta, crackers, and cookies.
Do not give in. Eat some protein, drink water, take a walk and “push through”.
If you must take a nap, limit it to 20-30 minutes so you can sleep at night.
9. Avoid Nicotine 3-5 hours before Bedtime:
Like caffeine, using tobacco products too close to bedtime will interfere with sound sleep.
Remember that if you live with a smoker, and breathe the second hand smoke, that you are taking the nicotine into your body as well.
10. Avoid Peppermint before bed:
This will make you feel more awake.
This includes your toothpaste.
Try an alternate flavor at bedtime, such as wintergreen, spearmint, tea tree and more.
11. Eat Your Evening Meal Several Hours before Bedtime:
If you eat late at night, like a pizza at 10 pm, it may be a recipe for sleep disturbances.
Finish dinner several hours before bedtime and avoid foods that are hard to digest or stimulate.
If you get hungry at night, snack on foods that won’t disturb sleep. Food high in the amino acid tryptophan such as bananas, turkey, and milk products without sugar, may help.
If you have a bad night of sleep, write down what you ate for dinner or snack and you will see what disturbs your sleep.
12. Balance Fluid Intake:
Adequate hydration during the day is essential for health, but balance how much you drink later in the day so you do not disrupt your sleep.
13. Only Bedroom Activities in the Bedroom:
Reserve the bed for bedtime-only activities so the mind associates the bedroom with relaxation.
Sleep and sex…YES!
TV, computer, phone, tablet, work, paying bills…. NO!
14. Keep the Bedroom Cool:
Keep the bedroom between 60-65 degrees Fahrenheit. This is ideal.
Have adequate ventilation in the room. Open the window for fresh air to enhance sleeping comfort.
A room with extreme temperatures leads to more frequent awakenings and lighter sleep. Don’t get too hot or too cold.
Cuddling up in a nice warm bed may seem like a good start to a restful night, but an increase in body temperature can disrupt sleep. Remember that if you sleep with a partner, pets or even a pile of blankets, it may be time to lighten the load and lower your sleep temperature.
15. Keep the Noise Down:
Wearing ear plugs is another solution.
If you have a snoring bed partner, consider time together to relax in bed together followed by one of you sleeping in another room. You will enjoy each other much more if you get a good night’s sleep.
16. NO Light in the Bedroom:
Consider using blackout curtains or shades, or wearing a sleep mask.
Unless you wear a sleep mask, even the smallest light is enough to disrupt sleep. Blue wavelengths have the greatest impact on circadian rhythm. Many devices have a blue light even when they charge.
REMOVE all things that emit any light from the bedroom. This includes charging electronics, alarm clocks, computers, all of which glow in the dark.
Use battery powered alarm clocks and turn the face towards a wall so that there is no light in the room.
Why do I suggest this?
The human body needs a hormone called MELATONIN to sleep.
The pineal gland, a small gland in the brain, makes this hormone.
Melatonin helps control your sleep and wake cycles.
Normally, melatonin levels begin to rise in the mid to late evening and remain high for most of the night.
Then, it drops in the early morning hours.
LIGHT AFFECTS how much melatonin your body produces.
Melatonin is produced primarily in darkness and inhibited by light.
If your bedroom is not dark, your body will not produce melatonin at the levels you need to sleep properly.
Natural melatonin levels slowly drop with age. Some older adults make very small amounts of it or none at all.
MELATONIN SUPPLEMENTS are a great way to treat sleep problems.
This is a natural substance your body needs and produces.
Sometimes only a few days of melatonin will set the body back on the right track. Some people just need some every night an hour before bed.
It is NOT a sleeping pill? It is not a sleep initiator. MELATONIN IS A SLEEP AND BODY CLOCK REGULATOR.
I suggest a product with a purity guarantee and high quality manufacturing. I use USANA Health Sciences melatonin. See www.leoraamir.USANA.com
Melatonin is also used for:
- Seasonal Affective Disorder
- To help control sleep patterns
- Jet lag
- Sleep issues after any disruption to schedule
BOOST MELATONIN PRODUCTION AT NIGHT When You:
Turn off your television and computer.
Do not use the television or computer to fall asleep. They suppress melatonin production and stimulate the mind rather than relax it.
Try listening to music instead or practicing relaxation exercises, or meditation.
Don’t read from a backlit device at night (such as an iPad or kindle).
If you use a portable electronic device to read, use one that is not back lit.
Change Your Bright Light Bulbs
Avoid bright lights before bedtime. Use low-wattage bulbs.
Use a Low Light Flashlight to go to the Bathroom
If you wake up during the night to use the bathroom, try to keep light to a minimum so it will be easier to go back to sleep.
17. NO Pets in Your Bed:
Snuggle them before bedtime and then train them to sleep elsewhere.
18. Sleep on a Comfortable Bed and Pillows:
Buy new pillows and beds regularly. People often keep their bedding far too long.
Remember that you spend more time in bed than in most other places. Choose to spend the money on your bedding.
ONLY SLEEP IN YOUR BED! Avoid sleeping on the couch in front of the TV.
19. Do Not Look At The Clock:
20. Check the Medicine Cabinet :
Certain medications might be interfering with your sleep. Ask your pharmacist or doctor if medication could be interfering with your sleep. If so, find out if you can take it at another time of the day.
Some supplements may also keep you up, such as Vitamin B’s.
If they are, take them earlier in the day.
21. Getting Up In the Middle of the Night:
Get out of bed. Leave the bedroom.
Do some boring activity, read, have a light snack, do some quiet activity, or take a bath. You will generally find that you can get back to sleep in about 20 minutes. Do NOT perform challenging or engaging activity such as housework, office work. DO NOT watch television.
I hope you have a great night’s sleep every night.
Please feel free to pass this on to anyone who will benefit from the suggestions.
To your Health,