Getting a good night’s sleep is the stuff dreams are made of. Between our busy lives and constant distractions pinging us on our smartphones, not to mention keeping up on the news, it can be hard to quiet our minds to get the rest we need to recharge for the next day. tip that breaking up long periods of sitting in the evening – think binge-watching your favorite TV shows – with body-weight exercises like squats, and calf and knee raises every 30 minutes can add a half-hour of shut-eye a night. Once up, she suggests getting the juices flowing by drinking a glass of water; exposing natural sunlight to reset our circadian rhythms; breathing in fresh air; and exercising or stretching. We need to keep them to 30 minutes or less, and naps should end before 3 p.m. so that we can fall asleep later that night no alcoholic beverages at least four hours before bed; no heavy or spicy foods at least three hours before bed; no strenuous exercise at least two hours before bed; and no electronics at least one hour before bedtime. From this point on, lights should be dimmed in the home, soothing music can be played and all electronics should be turned off and charged outside of the bedroom. Take a hot bath or shower, and write down any anxious thoughts and/or your next day’s ‘to-do list’ in a journal.” doing something that relaxes you, like yoga stretches, deep breathing, reading a non-digital book, or listening to relaxing music, every night before bed. Our bedrooms should be dark, quiet, and cool for the best night’s sleep, says Dr. Roban. She suggests using earplugs or white noise to block out external noise; blackout shades or a sleep mask to block out external light; and a temperature between 60 and 68 degrees Fahrenheit so you don’t overheat at night.
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Thursday, December 5, 2024