Sound Sleep

by: AndreaDow
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Word Count: 560

Friday, January 11th

For Part 2 of our sleep blog, I want to give you advice on making sure your bedroom is a haven for sound sleep. Follow these simple steps below thanks to Dr. Lawrence Epstein, author of The Harvard Medical Guide to a Good Night's Sleep, and Melanie Haiken from Health Magazine and you will be well on your way to a good night's sleep!

1. Keep your room dark- Too much light in the morning can fool your internal clock and cause you to wake up too early. Block out the sun with some thick shades or drapes or try an eye mask.
2. Add some aromatherapy- Smells can lead to a physiological relaxation response. While more research is still needed to confirm aromatherapy's effectiveness, try lavendar, yin lang or chamomile.
3. Prep for sleep- Follow a general routine that starts about 30 -60 minutes before bedtime. Wash your face, brush your teeth, read, moisturize your skin (to help avoid any discomfort in the middle of the night) or try some relaxation. Turn the TV and computer off during this time so you can avoid the excess stimulation to the brain. Your bedroom should NOT have a TV!
4. Get your space- Make sure you will not be kicked in your sleep by your partner. A queen size bed is better than a full, a king or California-king is best for tall, long limbed people.
5. The proper light- Avoid bright lights for reading in bed. Find the smallest, dimmest light possible. Your eyes will not suffer and your brain will thank you for avoiding that bright light stimulation.
6. Get the right alarm clock- Skip any clocks that have a bright light or be sure to turn your clock towards the wall so the light is away from your eyes.
7. Check off your list- Keep a notebook and pen next to your bed so you can jot down burning thoughts, to-do list items and other ideas that keep your brain going and prevent solid sleep.
8. Set the table- Make sure your bedside table has enough room for your evening supplies like your notebook, lip balm, eye mask, scented eye pillow or any other sleep inducing items.
9. Set the sounds- If noises in your home or neighborhood keep you awake at night, be sure to use ear plugs or try a soothing CD that provides a calming background.
10. Organize your stress- Keep your bedroom as clean as possible. Excess clutter around your bedroom will demand your attention and increase your anxiety. Tidy up before bed and put all your loose papers on a basket in a corner of your room.

Another consideration to sound sleep is eating before bedtime. The best thing to consume is a mix of carbohydrate and a little bit of protein. A great idea is a little cereal with milk as these carbohydrates can help you fall asleep fast! Be sure to eat at least an hour before bedtime and avoid consuming too many calories (100-300 calories is a good range). Be sure to avoid any alcohol to help you fall asleep. Sure, you may fall asleep fast, but you can end up waking up later in the night with a "rebound arousal". Better bet is to consume a caffeine-free herbal tea before cathing your zzz's.

Happy Sleeping!

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