A Better Night’s Sleep Starting Tonight

A good night’s sleep? For many adults this can be something so elusive that it may have been years since you’ve had decent nights’ sleep. With kids, work, stress, late nights, and early mornings we stay up longer and get up earlier to get everything done n a day. Add to this interrupted sleep patterns because of kids, pets or worries and we are a nation running on empty. Lack of sleep has a myriad of effects from changes in hormones, increased stress levels, weight gain, decreased mental acuity and so on. So here are 4 easy tips to achieve a better sleep starting tonight:

1. Power Down – Turn off cell phones, computers and tvs at least one hour before The bright lights alone keep the brain active not to mention the content on these devices that can get you riled up. Physically, avoid strenuous exercise 3-4 hours before bed. Gentle stretching and yoga poses, however, are excellent for relaxing your body in preparation for sleep. A dim setting is ideal for powering down both brain and body. 2. Close the Kitchen – Avoid eating 2-4 hours before If anything, consider milk or caffeine free tea. Going to bed on a full tummy can not only leave you uncomfortable, but can lead to acid reflux and that food will not be efficiently digested as the body settles down for the night.

3. Decrease the Drinks – There is nothing more annoying than having to get up and pee in the night, so stop fluid intake 1-2 hours before sleep. Also, watch your alcohol intake. Many believe a nightcap or two will help them to relax and sleep better, and yes, it may help you to fall asleep quickly, but people do tend to wake up often and have difficulty falling back asleep once the alcohol has worn off.

4. Rest Routine – Get your body on schedule and your circadian rhythms set by sticking to daily wake and sleep routines. Wake up about the same time every day (even weekends) and go to bed at the same time. Sticking to a bedtime routine works wonders with our kids because it prepares them mentally, and physically to slow down, relax and sip into sleep easier. Same thing is true for adults; it’s just hard to follow our own advice… Ideally you should aim for 7-8 quality hours of uninterrupted sleep a night.