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40 winks short of the full night’s rest???

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 Wanting better sleep than just 40 winks?

Five cheerful tips from Heidi Di Santo (www.heidi.com.au) “to get you sleeping like a baby”.  Even though 40 winks may be an odd expression for sleep, these tips are worth the restating.

Exercise in the mornings to be tired in the evenings.  Sounds good?  I’m not so sure that exercise in the morning gets you tired for the night that is still another fourteen hours away.  But it certainly gets you going for the day.

Do avoid heavy meals, alcohol and caffeine two hours before going to bed.  Remember the increasing concern about blue light from screens interfering with our sleep patterns.  Challenged?  This may be conservative when comparing notes with researcher Dale Bredesin who is suggesting fasting for three hours before going to bed, and having nothing to eat for at least 12 hours between the evening meal and breakfast.

Have a bath or shower before retiring.  It cools your body and sends you towards that sleep pattern.

Have the room cool dark and quiet.

No panic required.  Focus on your body and breathing, watch the internal associations and let everything be OK.

If these are difficult to remember, just nod and say yes! See the related Deep Sleep TED-Ed post and why it is important to sleep well.

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