Even if the cause of your sleeplessness is properly treated, poor sleep habits might need to be managed separately. These techniques can help.
Set a bedtime and wake-up time. A schedule teaches your body to expect sleep at a certain time each night.
Curb napping. A 30-minute snooze before 3p.m. can help make up for lost sleep, but later naps could hinder sleep at night.
Limit alcohol, caffeine, and nicotine. Refrain from smoking 2 hours before bedtime. Eliminate caffeine at least 6 hours before then, and avoid alcohol 4-6 hours before going to bed.
Avoid large, late meals. They can cause sleep-disturbing indigestion. But a bedtime snack consisting of a carbohydrate and a protein-such as peanut butter on toast or cheese and crackers-can help induce drowsiness.
Establish a soothing bedtime routine. A warm bath, reading, or listening to mellow music will help you wind down.
Keep your bedroom cool, dark, and quiet. Try a sleeping mask or heavy curtains to shut out light. Use earplugs, a fan, or a sound machine to block noise. Consider replacing an old mattress.
Turn off the technology. In a 2011 poll by the National Sleep Foundation, 95 percent of the participants said they watched television or used a computer or other electronics in the hour before going to bed. But light-emitting screens discourage sleep.
Exercise early in the day. Regular aerobic exercise promotes sleep, but evening workouts can impede it by raising body heat.
Use natural light. It keeps your internal clock on a healthy schedule. Open shades to wake with the sun, and spend at least 30 minutes outside daily.
NOTE: If once you have tried all of these tips and you’re still not having a successful slumber, another alternative is Twilight Time. Twilight Time is a dietary supplement that elevates mood and helps to promote sleep. It contains Melatonin among some other herbal ingredients. If you would like to know more about Twilight Time or any other supplements please contact your Doctors at South Orange Chiropractic Center.
