Tips for a Better Restful Night

by Anna Dolopo and Dr. Nancy Lin

Sound sleep is the foundation of good health. Most people need 6-8 hours of sleep every night to recharge their batteries.

Practicing good sleep hygiene and keeping the body in sync with the rhythm of day and night can help the body cope with sleep deprivation and give it an opportunity to boost the immune system, get stronger and heal.

By implementing just a few of these suggestions, you should notice a great improvement in your sleep and how you function during daylight hours.

✾ Ambiance

Make your bedroom a sanctuary. Only sleep and make love in this sacred space. Do not work, as your brain will associate this room to productivity.

Keep it dark, cool, and quiet. Angle the clock faces away from the bed. If you get up to use the bathroom during the night, don’t turn on the light; use a nightlight to safely guide you.

The optimal temperature for sleep is 60 to 68 degrees Fahrenheit.

✾ When Hungry, avoid heavy meals, sugary or high grain snacks 2 hours before bed.

They will raise your blood sugar and make it difficult to fall asleep. Reduce nicotine, caffeine and alcohol use.

If you are hungry, eat a high protein snack a couple of hours before going to bed. Try probiotic yogurt, a banana with almond butter, a few egg whites with hummus or a few slices of turkey.

✾ Reduce Late Night Activity

Stop working at least an hour before you plan to go to bed. Let your mind relax. Limit television and computer use in the evening. Use blue light blocking glasses if you are on any electronic devices and no heavy drama Netflix series or news before slumbering, You can even try simple meditation practices before you lay your head down to rest.

✾  If you want to read in bed, avoid back lit devices as the light stimulates the brain.

Read a book or use a device that requires you to use a separate, soft light source.

✾ Bedtime Routine

Establish a relaxing routine as you prepare for bed. Try to go to bed and get up at the same time every day, even on weekends. This will help to strengthen and establish your circadian rhythm.

✾ Relax by taking a hot shower, practicing meditation, or try progressive muscle relaxation, starting at your toes and working up to the top of the head.

It is important to leave the day’s worries behind. Do not over-think your day while you lie in bed. Take a deep breath, clear your mind, and drift into a state of restful sleep.