Tuesday, February 23, 2016

Tips to Improve Your Sleep

If you are unable to sleep well on a regular basis, then it is probably time to evaluate and improve your sleep environment.

Optimal bedroom environment:
  • Cool: 60-70 degrees
  • Free from noise & light
  • Free from allergens
  • Attractive 
  • Comfortable pillows
  • Comfortable mattress 
  • (Mattress life expectancy is 9-10 years)

You may want to consider a new mattress and pillows, blackout curtains, ear plugs, white noise machines, humidifiers, fans etc.

Develop good sleep habits:
  • Stick to the same bedtime
  • Have a relaxing bedtime ritual like a hot bath, reading, meditation, or breathing exercises
  • Exercise daily (probably not right before bed)
  • Avoid bright lights before bed 
  • Avoid cat naps (only if they seem to affect your sleep at night)
  • Avoid alcohol, caffeine, & heavy meals before bedtime 
  • Avoid electronic devices, television and work projects before bedtime
If all else fails, get a professional sleep evaluation from a sleep clinic. Good sleep is very important for good health!