Sunday, June 14, 2015

Do you wish for a good night's sleep?

Do you find yourself tossing and turning, frustrated because you are still wide awake?  Many people struggle with sleep issues.  Medical experts recognize that lack of sleep contributes to obesity, diabetes and poor immune system function.
What can a person do to get more sleep?  

The National Sleep Foundation (NSF) gives 10 tips to promote healthy sleep
1.     Schedule bedtime, even on weekends to keep your body on a schedule.
2.     Form a bedtime routine which helps you wind down for sleep.  (We personally find watching a favorite TV comedy helps us wind down.)
      3.     Nap early in the day, because afternoon naps may interfere with a good night’s sleep.
4.     Add exercise into your day.
5.     Make your bedroom comfortable.  This NSF recommendation includes a cool (60 to 67 degree temperature) quiet environment.
6.     Consider your mattress and pillows.  Are they comfortable? If they are older than 9-10 years (lifespan of many quality mattresses), you may want to replace them.
7.     Turn down the lights in the evening so your body’s circadian rhythms can wind down to sleep.
8.     Skip the alcohol, cigarettes and heavy meals at night.  Allow yourself 3 hours after a meal before bedtime. 
9.     Slow down the last hour of the evening so your body can relax and prepare for sleep.
10.  When you can’t sleep and your mind is spinning, leave your bedroom and relax until you become sleepy.  Sometimes it’s best to write down/type the thoughts and ideas in your head so you can relax.

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