I Need More ZZZZZs Please!
November 24, 2009 by Bob Livingston
The National Institutes of Health estimates that 70 million Americans suffer from sleep problems. Try some of these helpful hints if restless nights are stealing your sweet dreams:
- Avoid caffeine, nicotine and alcohol in the late afternoon and evening. Caffeine and nicotine can delay your sleep, and alcohol may interrupt your sleep later in the night.
- Exercise regularly—but do so at least three hours before bedtime. A workout closer to bedtime may keep you awake because your body has not had a chance to cool down.
- If you have trouble sleeping at night, skip the daytime naps. Midday snoozing may stop you from resting well at night.
- Make your sleep environment pleasant, comfortable, dark and quiet.
- Establish a regular, relaxing bedtime routine to help you unwind. It can also signal your brain that it’s time to sleep.
- If you can’t go to sleep after 30 minutes, get up and involve yourself in a relaxing activity. Listen to soothing music or read until you feel sleepy.