Time Change? Jet Lag? Having trouble sleeping?? Before you jump to sleep aids, try these healthy lifestyle tips instead:
- Establish a relaxing bedtime routine – avoid reading anything stimulating, avoid TV, create a sleep conducive environment, complete exercise at least 2-4 hours before bedtime
- Avoid before-bed snacks—avoid high carbohydrates, high protein, heavy meals, and foods that give you heart burn before bedtime
- Reduce and avoid as many drugs—caffeine, smoking, alcohol
- Sleep in complete darkness—use blackout drapes, wear eye shades
- Keep outside noises to a minimum—use earplugs, listen to White Noise, turn off cell phones
- Sleep in a cool room—turn off electric blankets, keep the room well ventilated
- Take a hot bath, shower, or sauna one hour before bedtime
- Keep a regular bedtime schedule—got to bed as early as possible, avoid naps
- Journal
- Sleep on your back or side
- Maintain a healthy relationship with your wife
- Exercise regularly
Adopted from Dr. Ralph Carson, PhD, RD, Remuda Ranch
Cara Engle, LAPC
