“A good night’s sleep is as important as regular exercise and a healthy eating plan”–Paul Ebeling
The Big Q: Tired of tossing and turning at night?
The Big A: These Knights’ tips will help you sleep better and be more energetic and productive during the day.
Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization. Try out different methods and find what works best for you. Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep.
To fall asleep quickly, avoid caffeine, nicotine and alcohol for at least 4 hours before you go to bed. Be predictable. Go to bed around the same time every night and try to follow a similar routine. Waking at the same time every morning is also essential in keeping a regular sleep schedule and
- Keep cool.
- Go dark.
Your brain secretes more melatonin when it’s dark—making you sleepy and less when it’s light, making you more alert. However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm. Here’s how to influence your exposure to light: Keep curtains and blinds open during the day, and try to move your desk closer to the window. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider covering up electronics that emit light.
While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 mins in the early afternoon.
Focus on a heart-healthy eating plan. It is your overall eating patterns rather than specific foods that can make the biggest difference to your quality of sleep, as well as your overall health. Eating Mediterranean style rich in vegetables, fruit, and healthy fats and limited amounts of red meat may help you to fall asleep faster and stay asleep for longer.
Have a healthy weekend, Keep the Faith!