|
It’s a core necessity of life, as important to our well-being as air, food and water. When we sleep well, we wake up feeling refreshed, alert and ready to face the day. When we don’t, every part of our lives can suffer. Our jobs, relationships, productivity, health and safety (and that of those around us) are all put at risk. At BSL Sleep Lab we know that our slumber can be plagued by over 80 known sleep problems and disorders.
• Stick to a schedule: Try to go to bed at the same time and get up at the same time every day, even on the weekends. Getting up at the same time is most important.
• Stay away from 'kitchen stimulants' like caffeine. If you take any caffeine, take it in the morning. Avoid all stimulants in the evening, including chocolate, caffeinated sodas, and caffeinated teas. They will delay deep sleep and increase the number of arousal's during sleep. Caffeine should be avoided for eight hours before your desired bedtime.
• Don't go to bed on an empty stomach. Have a light snack, avoid a heavy meal before bed, eat something that triggers serotonin, which makes you sleepy. Carbohydrates (bread or cereal) or foods containing the amino acid L-tryptophan (milk, tuna, or turkey) are good choices.
• Avoid bright light around the house before bed. Using dimmer switches in living rooms and bathrooms before bed can be helpful.
• Use the bed just for sex and sleeping. Avoid watching TV, using laptop computers, or reading in bed. Bright light from these activities and subject matter may inhibit sleep. If it helps to read before sleep make sure you use a very small wattage bulb to read. A 15 watt bulb should be enough.
• Keep your bedroom at comfortable temperature. A slightly cool room is ideal for sleeping. This can help to regulate your normal sleep cycle: internal body temperature drops during sleep, so turn down heat and sleep better.
• Avoid exercise near bedtime. No exercise at least 3 hours before bed. If you're trying to sleep better, the best time to exercise is in the morning or afternoon. A program including a good diet and regular physical activity can enhance the quality of nocturnal sleep.
|
