Sleep Hygiene

0 24 March 2016

Getting a good night sleep is critical for health and well being. Our bodies do their best cellular repair and rejuvenation while we are sleeping. Additionally, sleep is very important to the formation of memories, if you are actively learning and memorizing material, sleep is essential for proper recall. During the day: Limit caffeine intake to one 8oz cup of coffee in the morning, do not drink caffeinated beverages past 11AM. Spend time outside each day while the sun is up, you do not have to be in direct sunlight. This helps establish a healthy circadian rhythm and aids in falling asleep and waking up at appropriate times. Aim for at least 30 mins daily. Drinking alcohol can absolutely interfere with sleep quality. Limit alcoholic beverages to no more than 1 per evening to minimize disrupted sleep. Avoid drinking alcohol on consecutive days. Preparing for sleep: Consider taking a warm bath with Epsom Salts in the hour before bedtime. Add 1-2 cups of Epsom Salt to a full bathtub. Dim the lights and soak for at least 20 minutes. Make your bedroom a relaxing and rejuvenating sanctuary. Select the mattress that is right for your sleeping habits. If you notice you toss and turn a lot, it’s possible that your mattress is either too firm or too soft, and you’re having to readjust your sleeping position as a consequence. I personally like a firm mattress with a memory foam toppe

0 11 September 2014

Begin rituals that help you relax each night before bed. This can include such things as a warm bath, light snack, chamomile tea or a few minutes of reading. Watching television before bedtime is often a bad idea. The television should not be in the bedroom.  The light from the screen is too stimulating. Use a radio instead for background noise. Don’t go to bed unless you are sleepy. Read a book, listen to soft music or browse through a magazine. Find something relaxing, but not stimulating, to take your mind off of worries about sleep. Get up at the same time every morning, and go to bed at the same time every night. Do this even on weekends and holidays.  Even if you are retired or not working, this is an essential component of good sleeping habits. Avoid taking naps if you can. If you must take a nap, try to keep it less than one hour, and avoid naps after 3 p.m. Do not go to bed hungry, but don’t eat a big meal near bedtime, either. Snack on high protein foods, like nuts/nut butter, Greek yogurt, whole grain crackers with cheese, to stabilize blood sugar. Avoid sleeping pills, or use them cautiously. Most doctors do not prescribe sleeping pills for periods of more than three weeks. Do not drink alcohol while taking sleeping pills. Make your be

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