Posted by: Jaena | January 3, 2014


As I mentioned in my newsletter, lack of sleep is a precursor to many issues. Here are some tips on how to get better sleep.

1) Don’t use a computer, cell phone or hand held device at least 90 minutes before bedtime. The LED lighting tells the brain to “stay awake.”

2) Limit your intake of caffeine, in particular in the afternoon and evening.

3) Limit alcohol, especially excessive consumption before bed.

4) Try to quit tobacco use: nicotine is a stimulant.

5) Eat 3-4 hours before bed giving your food a chance to digest. Try to avoid heavy meals so close to bed time.

6) Limit television watching before bed.

7) Lower your body temperature 90 minutes before bedtime by lowering the temperature in the house before and during sleep. Many sleep doctors suggest this.

8) Take a hot bath 90-120 minutes before bed.

9) Use the bed only for sleeping, lovemaking and maybe reading before going to sleep.

10) Meditate, listen to soothing music or create your own ritual that tells your body it’s time to go to sleep.

11) If you can’t fall asleep after 30 minutes, get out of bed, read or do something else until you feel tired.

12) If you nap during the day, keep them short (no longer than 15-20 minutes).

I hope these tips help.


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