More Sleeping Techniques!
Yes! More techniques to try to aide our sleep. I have battled heridatary insomenia since childhood: nights I couldnt fall asleep, stay asleep, or attain restful sleep. Over the years I have tried many behavioral changes to my bedtime routines, eating habits, and even sleeping environments to better my chances of a long restful night of sleep.
Science tells us that sleep serves 3 major functions: energy restoration from daytime activities, protects our body while our sensor systems are down and recharging, allows the brain to store data and experiences allowing for learning to take place. Here are the sleep hygiene tips from the University of California, Berkeley, Wellness Letter (2008):
-Cut back on caffeine after 2pm
-Nicotine keeps you awake, no smoking
-least amount of noise, the better
-create a comfy place to sleep, linens, dark colored shades, replace worn-out mattress and bedroom temp should be cool
-Drink less fluids after dinner, to avoid sleep disruption for bathroom trips
-Put stressful situations from the day to bed before you put on your pjs
-Have a consistant bed-time and wake-up time
-No work projects or paper work in bed, bed is for sleep
-No food in bed, bed is for sleep
-Keep naps to 30 minutes and earlier in the day
Adding just one of these suggestions can prove to be the key for better sleep for you. Loosing sleep regularly is a risk factor for weight gain and obesity, and is an important piece to any weight-loss regime.
Enjoy Your Exercise. Enjoy Your Day.