Building Better Sleep

These notes are a few of the suggestions discussed by the Hants Health & Wellness Team at the Hantsport Library:

12 women attended! I am not alone awake at 3 AM. It was suggested that we phone each other in the middle of the night. (Joke) Maybe men have not trouble sleeping???

Environment

• use your bedroom for sleep and sleep only
• low lighting, limit noise
• not too hot, not too cold - eg 17 C or 70F
• if pets are disruptive, close the door
• ensure pillows and mattresses are comfortable

Sleep Routine

• go to bed at the same time and get up at the same time every day
• limit high energy activities before bed
• avoid drinking liquids before going to bed
• write your worries down
• R-E-L-A-X

Tips to decrease stress

• quiet music
• mindfulness meditation
• warm bath
• journaling
• physical activity: exercise allows our bodies to become tired and this promotes good sleep; no exercise at least 3 hours before going to bed

Healthy Eating/Healthy Life Style

• Healthy eating contributes to overall good health
• Don't go to bed starving; eat a light snack if you feel hungry
• Drink 8 glasses of liquid during the day
• Avoid stimulants in the evening including chocolate, caffeinated sodas, and caffeinated teas.
• Avoid caffeine after noon to ensure caffeine doesn't affect your sleep.
• Know that the "night cap" has a price; you may fall asleep faster with alcohol but your sleep will be disturbed later in the night.

What to do if I wake up at night?

• Avoid clock watching
• If you are still awake after 15 minutes, get up and do something boring in a dim light.
• When you feel tired, do some deep breathing and go to bed.

Now, do you the reader of this blog have any other suggestions? Please comment. Personally, I usually turn off the computer at 6 PM.