Tips for Getting a Better Night’s Sleep
The National Sleep Foundation has released its annual “Sleep in America Poll” which reveals how much sleep Americans are getting and what their bedtime habits are. The conclusion is that all Americans regardless of race or ethnicity are not getting enough sleep. Too little sleep effects your hormone production which in turn effects your immune system, memory, metabolism and heart rate. Over time, the lack of sleep leads to weight gain, depression, increased risk of heart disease and accelerated aging. Here are a few tips to help you get a better nights sleep:
1. Determine a set bedtime for yourself. This will help produce a more regular pattern of sleep over time.
2. Avoid TV or working on your computer before bedtime. Remove these items from your bedroom to eliminate the temptation.
3. Avoid caffeine. Caffeine takes a long time to metabolize and many people feel its effects long after ingestion.
4. Exercise regularly. Regular exercise can help you fall asleep and improve the overall quality of sleep. Just be sure to avoid too much exercise right before bedtime. (Kung Fu and Tai Chi are excellent forms of exercise!)
5. Make your bedroom darker. Use soft lights before bedtime and even install night lights in your bathroom. This will help eliminate the excess “light stimulation” which can keep you up.
6. Start a bedtime routine. Change into those comfortable PJ’s, turn the lights down and relax!
7. Avoid certain foods before bedtime. Sugary foods should be avoided before bedtime (or anytime for that matter!) Try to eat a couple of hours before bedtime to allow for proper digestion.
8. Sleep in silence. Avoid the radio or TV when crawling into bed. This stimulation can create distractions and keep you up.
Read more about the “Sleep in America Poll” here: www.sleepfoundation.org.