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sleep school: how to FINE-TUNE YOUR SLEEP

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HOW TO FINE-TUNE YOUR SLEEP

INSIDE INFO ON HOW TO GET BETTER NIGHT’S SLEEP TONIGHT…

… and get your sleeping back on track!


Here’s what-to-do:
In the morning: Wake up at the same time every day, whether that’s 5:30 or 8:30. This ritual will help maintain your circadian rhythms and make it more likely you’ll fall asleep at the same time every night, too. {Yes, you can sleep an hour later on weekends.} As soon as you wake up, get into some sort of daylight situation really quickly, even if it’s just stepping out on a balcony. Bright light suppresses the production of melatonin, a sleep-inducing hormone in your brain, and helps set your body clock.  If you’re going to have coffee, this is the time, avoid it from noon on, and limit your morning dose to a cup or two.
In the afternoon: At lunchtime, choose wisely: A high-fat diet has been linked with  disrupted sleep. At least three hours before bed, get some exercise that raises your heart rate. Aerobic exercise in the late afternoon — even just walking home from work — can help you burn off the stress of the day and raise your body temperature. This has the potential to deepen your sleep later on.
In the evening: Eat dinner several hours before bed to give your body time to digest, and avoid spicy or heavy foods if you’re prone to heartburn. If you drink wine or beer, do so three or four hours away from bedtime; while alcohol may speed the onset of sleep, it can disrupt the sleep cycle later.
Before bedtime: Avoid watching intense TV shows, paying bills, or engaging in other stimulating activities an hour or two before bedtime. Instead, dim the lights to stimulate the release of melatonin and do a few relaxing yoga poses {such as Legs Up the Wall and Child’s Pose} or 10 minutes of deep breathing or meditation. If you have a bathtub, use it. {Adding relaxing lavender oil will help.}
Still can’t sleep? Try Rescue Remedy’s Sleep Spray {we can’t live without it!}
{Pic: Pinterest}

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