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Tips for a good night sleep A good night sleep is the secret to a happy productive next day. It is the time our body takes to restore and rejuvenate. Our night depends on the day we had, and the next day depends on how well our previous night was. • Go to sleep when you feel sleepy. • If you do not fall asleep within 30 min, get up, do something that will induce sleep and then return to bed. • Create a routine: Go to bed and wake up at the same time. • Go to bed before 10:30 p.m. According to Ayurveda after 10pm we begin a new cycle of energy. This is an energetic cycle, where we sometimes feel that we get a second wind. • Exercising is healthy, and useful for a good night sleep, but timing is key. Finish your exercise at least 4 hours before bedtime. Mornings and early afternoons are best. • Make your bedroom a sanctuary. Keep it clean and inviting. Soft light, quiet and relaxing. • Use your bed for sleeping only. Read, work, watch TV and fold laundry elsewhere. This way your body will recognize that being in bed means sleep. Sex is the only exception. • Avoid Caffeine, nicotine and alcohol 5 hours before bedtime. • Drink during the day, so you do need to drink much at night, and do not need to get up for the toilet in your sleep time. • Take a hot bath an hour before bed. The drop in body temperature is what makes you feel sleepy. Read more about this. • Develop bedtime routines. Listen to quiet music, sit silently, read something calming, or massage your body with oil. • Eat dinner at least 2-3 hors before bed. If you are hungry later, have a light snack, unsweetened cereal with a bit of organic milk, or a bit of warm milk with a touch of honey. • Do not turn on lights during the night, even if you have to go to the bathroom. Light exposure during the night impairs melatonin production, which is crucial for good night sleep. • See the sun as soon as it’s up, to set your biological clock. Sleep well, wake up smiling. Have a blissful life! Disclaimer: The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Materials and products presented on this site are not intended to diagnose, treat, cure or prevent any disease.
©2008- 2010 Doron Hanoch |
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