Secrets to Great Sleep
Follow these tips for good sleep hygiene.
- Drink chamomile tea, or a glass of warm milk. Milk contains a natural sedative, while chamomile has long been prized for its mild sedative property.
- Avoid anything containing caffeine (including coffee and chocolate) less than four hours before bedtime. Caffeine is a diuretic, and will cause bathroom trips throughout the night, as will alcohol.
- Take a hot shower or bath before bed to relax muscles and cue the body that it's time to sleep.
- Eat a small snack. A large meal too close to bedtime can cause stomach discomfort when lying down.
- Refrain from taking certain medications before bedtime. Many over-the-counter pain medications contain caffeine. In addition, certain asthma medications, migraine and cold preparations, and antidepressants may contribute to sleeplessness.
- Get evaluated and/or treated for restless legs syndrome (RLS). This common sleep disorder refers to a "creepy, crawly" sensation in the legs that makes it difficult to get to sleep.
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