Here are 6 things we’ve found helpful to “find our sleep”.
1. Dim the lights. Research indicates that exposure to light at nighttime suppresses melatonin production which in turn affects sleep. Cell phones, computers, video equipment and alarm clocks emit light. Make your room dark and, if at all possible, avoid the blue light generated by fluorescents, computer and video screens for up to an hour before your bedtime.
2. Avoid stimulants like caffeine and nicotine. Caffeine, is found in more than just coffee and tea- it naturally occurs in over 60 plants and lurks in surprising places including clear sodas, pain relievers, chocolate, ice cream, energy water, and breath fresheners. If you are a smoker, try to avoid smoking 2-3 hours prior to bedtime.
3. Watch what you eat! Pay attention to what you eat and drink before bedtime. A light snack might be beneficial but a full stomach can cause discomfort. This is especially true if you suffer from heartburn, acid reflux or indigestion. And, perhaps more obviously, avoid fluids late at night to limit trips to the bathroom.
4. Exercise! Research shows that regular, moderate physical activity promotes sleep. But, if you are sedentary, be patient- it takes time for a new exercise routine to have a positive impact on sleep. But, don’t exercise within a few hours of bedtime- your body needs time to unwind and relax.
5. Create a relaxing bedtime ritual. Habit helps signal your brain to slow down. Your ritual might include a warm shower, a chapter from a good book, a cup of warm milk and honey and/or soothing music.
6. Manage stress. Easier said then done, but successfully addressing stress improves your overall health including sleep. Read Psych Central’s excellent article on practical ways to handle stress or try one of the Wellness Center’s upcomingmeditation classes.
