Six Surefire Tips for Better Sleep
Turn out the lights. Light exposure at night disrupts the production of the sleep hormone melatonin (see more about melatonin below)—and you don’t even need to see the light in order to be affected by it. A low-watt night-light in an adjacent bathroom is acceptable, but when you are ready to go to sleep, all other lights (and the television) should be off, and the shades should be drawn. Blackout drapes are also a good investment.
Keep cool, sleep better. Research reveals that keeping your bedroom cool is the ticket to better sleep. Drops in core temperature signal the brain that it’s time to turn in for the night. And several studies found that people with insomnia slept more soundly when they wore “cooling caps,” plastic caps with tubes that circulate water to cool down the head. So set your thermostat to 65 or 66 degrees and aim for a skin temperature of around 90 degrees. A thin pair of pajamas and a light blanket or sheet should do the trick. One caveat: Don’t get too cold. Shivering or being chilled leads to restless sleep.
Turn down the volume. Everyone sleeps better when it’s quiet. If you are sleep deprived because of noise disturbances you can’t control—such as street noise or a snoring bedmate (get them checked for sleep apnea!)—then you may want to consider using ear plugs. Another good solution is to use a white noise machine that blocks out sound and lulls you into deep, better sleep.
Don’t read, use your laptop, or watch TV in bed. The truth is you shouldn’t use your bed for anything except sleep (and sex). If you spend significant time watching TV, reading, or just loitering in bed, your body won’t take the cue that “bed” equals “sleep.”
Cut back on alcohol and caffeine late in the day. Both alcohol and caffeine can contribute to sleep deprivation. If you’re especially sensitive to caffeine, you’ll want to avoid caffeinated beverages any time after noon. As for alcohol, one glass might relax you—but any more can interfere with your ability to fall and stay asleep. The closer to bedtime, the greater the effect.
Don’t eat right before turning in. If you eat right before bed, your stomach is still working hard to digest that meal when you are trying to nod off, and it can make sleep elusive. For better sleep, try to avoid eating 2–3 hours prior to bedtime.
SleepSix Surefire Tips for Better Sleep. http://www.drwhitaker.com. 07/10/2016.