Goood morning!
If last week’s recommendations left you sleepless, try the following.
Remember that it takes time to correct your
"biological clock", with time you will get deeper, longer periods of
sleep.
- Sleep and Sex
Experts say sleep and sex should be the only pastimes pursued in the
bedroom. Don't balance the checkbook,
talk on the phone, or watch TV.
Everything about the room should be associated with rest and relaxation.
Tip: The best sleep temperature for most people is on the cool
side--below 76 degrees.- Body Clock
Go to sleep and wake up at about the same time every day -- including
weekends. This routine will put your brain and body on a healthy sleep-wake
cycle. In time, you'll be able to fall asleep quickly and sleep soundly through
the night.
Tip: Get out in bright light for 5 to 30 minutes as soon as you rise.
Light is the most powerful regulator of the biological clock.
- Lower the Lights
Starting two to three hours before bedtime, dim the lights around the
house and put aside any work, arguments, or complicated decisions. It takes time to turn off the emotional and
intellectual "noise" of the day. Lowering the lights signals your
brain to produce melatonin, the hormone that brings on sleep.
Tip: Use a 15-watt bulb when reading in the last hour
before bed.
- Blue Light
Insomnia feeds on the minor details of modern
life, like the soft blue glow from a cell phone, PDA, or digital clock resting
on your bedside table. The short waves of blue light may interfere with sleep.
Tip: Turn off TVs, computers, and other blue
light producers an hour before sleep. Cover any blue displays you can't shut
off.
Sweet dreams…
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