GET YOUR BEST SLEEP WITH THESE HELPFUL HINTS

Is there anything as delicious as a good night’s sleep? Nothing renews us like a good slumber—It strengthens our bodies, can cement our memories and enhance creativity.

So, what can you do to improve your sleep habits?

Here are some tips to help ensure you get the best-quality shuteye possible:

EVERYDAY

• Eat a healthful diet.
• Exercise most days of the week.
• Take “breathers” throughout the day to relieve stress. Try progressive muscle relaxation or meditation.
• Limit naps to 20 minutes.
• Save thrillers or exciting television for daytime viewing, especially if you know it affects your ability to fall asleep.

AFTERNOONS & EVENINGS

• Stay away from caffeine—whether in coffee, tea, or even chocolate.
• Avoid eating large meals late in the day, or meals that may cause digestion issues.
• Turn off your electronic devices at least a half-hour before bedtime.
• Create a relaxing routine before bed, such as soaking in a bubble bath, stretching or listening to soothing music.

RIGHT BEFORE BEDTIME

• Avoid alcohol. To prevent wakeful trips to the bathroom, drink fewer fluids right before you head off to bed.
• Keep a “worry journal.” Write down what’s on your mind, so you can free yourself from thoughts that may keep you up.
• Make your bedroom a sanctuary: Limit bright lights and loud sounds. Keep the room a comfortable, cool temperature. If you’re particularly sensitive, room-darkening shades, earplugs, or a fan might help.
• Keep a consistent sleep schedule that allows you to get at least 7 hours of sleep. Go to bed and get up at the same times, even on weekends or during vacations if possible.

IF YOU NEED MORE HELP

Be sure to see your doctor if sleep problems persist to discuss the possibility of a sleep disorder. Both medical and emotional issues may make it difficult to rest well. Also, ask your doctor or your pharmacists about any medications or supplements that could be affecting your sleep. If you require a sleep aid, I can explain what you need to know about both prescription and over-the-counter medications as well as nutritional supplements.

Nothing herein constitutes medical advice, diagnosis or treatment, or is a substitute for professional advice.  You should always seek the advice of your physician or other medical professional if you have questions or concerns about a medical condition.