Health
9 ways to get a good night's sleep
Health
9 ways to get a good night's sleep
A good night's sleep during the holiday season: Is it possible? When even the slightest thought of the holidays pops into my mind, my shoulders tense up and I slightly dread the upcoming season. Don't get me wrong, I love Christmas. But there's a lot about it that
stresses me right out. A turkey dinner for 22 people at my dad's house, for starters. Or sweating while standing in line in an awful shopping mall, about to put yet another charge on my credit card. It's often at this time of year I become restless and my sleep patterns get a bit disturbed. Below,
Dr. Elvis Ali, ND, Natural Health Educator at Swiss Natural™, shares
his tips for getting a good night's sleep over the stressful holiday season.
Dr. Ali's 9 Expert Tips for Getting a Good Night's Sleep
1.
Avoid naps during the day since your body may not be as tired when you try to sleep at night.
2.
Keep a regular routine/schedule by going to bed and waking up at the same time everyday. It will help program your body to sleep at the same time each day.
3. Room atmosphere.
Keep your room dark and at a comfortable temperature, along with comfortable pillows and bed.
4.
Do not have large meals or eat stimulating foods within three hours of trying to fall asleep. If your foods are not properly digested it may cause heartburn. Drinking too many fluids within two hours before bed should be avoided since it can cause you to get up to urinate.
5.
Avoid all stimulants such as caffeine and nicotine in cigarettes. Caffeinated products include coffee, non-herbal teas and some carbonated drinks.
6.
Do not engage in vigorous exercise within three hours of trying to fall asleep because it raises the heart rate.
7. Stress can stimulate your nervous system. It’s best to make a list of your concerns to
give your mind a rest while you’re sleeping. The list will be there for you when you wake up so there is no chance you’ll forget anything.
8.
Get outdoors everyday to ensure you get fresh air and sun when possible. It can help your body’s natural sleep/night cycle.
9. Try to
avoid watching TV, using the phone or computer in bed. By reducing these activities your body will begin to associate your bed with sleep. Come back tomorrow to find Dr. Ali's advice for getting to sleep when nothing else seems to work.
Do you have trouble sleeping when you're stressed out?
2.
Keep a regular routine/schedule by going to bed and waking up at the same time everyday. It will help program your body to sleep at the same time each day.
3. Room atmosphere.
Keep your room dark and at a comfortable temperature, along with comfortable pillows and bed.
4.
Do not have large meals or eat stimulating foods within three hours of trying to fall asleep. If your foods are not properly digested it may cause heartburn. Drinking too many fluids within two hours before bed should be avoided since it can cause you to get up to urinate.
5.
Avoid all stimulants such as caffeine and nicotine in cigarettes. Caffeinated products include coffee, non-herbal teas and some carbonated drinks.
6.
Do not engage in vigorous exercise within three hours of trying to fall asleep because it raises the heart rate.
7. Stress can stimulate your nervous system. It’s best to make a list of your concerns to
give your mind a rest while you’re sleeping. The list will be there for you when you wake up so there is no chance you’ll forget anything.
8.
Get outdoors everyday to ensure you get fresh air and sun when possible. It can help your body’s natural sleep/night cycle.
9. Try to
avoid watching TV, using the phone or computer in bed. By reducing these activities your body will begin to associate your bed with sleep. Come back tomorrow to find Dr. Ali's advice for getting to sleep when nothing else seems to work.
Do you have trouble sleeping when you're stressed out?
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