• Tips For Restful Sleep

    by Dr. Elizabeth Greenberg
    on Jun 27th, 2019
 
Set a bedtime and wake-up time. A schedule teaches your body to expect sleep at a certain time each night. 
 
Curb napping. A 30-minute snooze before 3pm. can help make up for lost sleep, but later naps could hinder sleep at night. 
 
Limit alcohol, caffeine, and nicotine. Refrain from smoking 2 hours before bedtime. Eliminate caffeine at least 6 hours before then, and avoid alcohol 4-6 hours before going to bed. 
 
Avoid large, late meals. They can cause sleep-disturbing indigestion. But a bedtime snack consisting of a carbohydrate and a protein-such as peanut butter on toast or cheese and crackers-can help induce drowsiness.
 
Establish a soothing bedtime routine. A warm bath, reading, or listening to mellow music will help you wind down. 
 
Keep your bedroom cool, dark, and quiet. Try a sleeping mask or heavy curtains to shut out light. Use earplugs, a fan, or a sound machine to block noise. Consider replacing an old mattress. 
 
Exercise early in the day. Regular aerobic exercise promotes sleep, but evening workouts can impede it by raising body heat.
Author Dr. Elizabeth Greenberg

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