Instead of popping a pill, try these tips for a good night’s sleep:
• Be consistent. Go to bed and get up at the
same time, even on weekends. Varying your schedule on weekends will
reset your biological clock.
• Always go to bed by midnight. Staying up any later will also reset your biological clock.
• Keep your room dark. Eliminate even night lights and bright clock dials.
• Keep your bedroom cool. Even Ben Franklin advised using a cool pillow.
• Wind down before bedtime. Avoid watching television and reading for one hour before bedtime.
• Take a natural sleep cocktail. Before
bedtime, take 1,000 mg of vitamin C, 120 mg of magnesium citrate, and 1
mg of melatonin to relax you as you drift off to sweet dreams. A
just-released study found that even though people taking beta blockers
to control their high blood pressure often had problems with insomnia,
taking melatonin at night helped them fall asleep sooner and sleep
longer than those who took a placebo.
• Don’t take naps during the day, especially after 3:00 p.m., and limit any naps to less than one hour.
• Exercise regularly – but early in the day –
and avoid exercising at night. Exercise gives a boost to your
metabolism which can keep you awake.
• Don’t eat large meals close to bedtime, and avoid spicy foods if you’re prone to heartburn.
• Avoid caffeine and nicotine. Caffeine
takes eight hours to be eliminated from the body and smokers can be
awakened at night by withdrawal symptoms.
• Get comfy. Choose a mattress and pillow that’s comfortable for you.
• Drink a soothing cup of tea. Chamomile, valerian root, passionflower and catnip all help calm and relax
• Start a nighttime routine. Bedtime
rituals, whether a warm bath or listening to soft music, can signal your
body that it’s time to chill out and relax.
