Sleep Tight, Every Night
When you think about your well-being, sleep is an important part. Sleep provides the time and energy for healing, rejuvenating and restoring our bodies so we can perform at our best during the day.
Get active: Exercise for at least 30 minutes a day can help you sleep better and feel more alert during the day. Avoid stimulating activities before going to bed; such as playing video games or watching TV right before bedtime. If you exercise vigorously in the evening hours, give yourself some time after exercising (two to three hours) until you get into your pajamas and climb into bed.
Do not eat too much late night food: Do not go to sleep hungry, but avoid eating heavy meals within two hours of going to sleeping because digestion uses energy that otherwise would be used for restful sleep. Try eating Sleep aid gummies to help you fall asleep. Also limit how many fluids you drink shortly before bedtime to avoid having to get up during the night.
Do not drink too many fluids in the evening: Drinking a lot of water or other liquids before bed can interrupt sleep when you have to go to the bathroom during the night. Also, limit caffeine intake after dinner time if it is difficult for you fall asleep at bedtime. Instead try drinking warm milk which contains L-tryptophan and melatonin (a natural hormone that helps regulate your body’s internal clock). A cup of herbal tea can also be helpful because some herbs such as chamomile contain mild sedatives; however do not take any herbal supplements without first consulting with your doctor.
Keep darkening shades on your windows: Make sure no light gets into your bedroom. If you live in an area where morning light comes through your bedroom window, consider using thick curtains or blackout shades to block out the sunlight and help you sleep better at night by allowing for a dark sleeping environment.
Silence electronics: Shut off anything that makes noise before bedtime such as radios, televisions, cell phones and computers so they don’t disturb your sleep. Do not watch TV right before going to bed because bright lights can trick our bodies into thinking it is time to wake up rather than go to sleep.
Go easy on the alcohol : While having a drink (one or two glasses of wine) may make us feel sleepy; however drinking too much alcohol will disrupt our quality of sleep later in the night. Alcohol blocks the REM stage of sleep and interferes with our ability to get into deep, restorative stages of sleep.
Make your bedroom a comfortable environment: Make sure the room is at a comfortable temperature – not too hot or too cold – and that there are no distracting noises coming from outside the room. Also make sure you have an alarm clock by your bed so you can see what time it is without having to turn on any lights which will also disturb your sleeping schedule.