Are you part of the 60 percent of America that doesn’t sleep well? In case you missed it, we also gave you five tips to have a good night sleep. Now we’re sharing five things to avoid:
- Don’t have irregular schedule. Establish a bedtime routine. Treat yourself just like you would a child: have a specific bedtime regimen and time to go to bed.
- Don’t keep blinds up. Sleep in a dark, cool room. Darkness promotes release of melatonin, the body’s natural sleep inducer. Lowering your body temperature is a signal to your body to sleep.
- Don’t watch TV in bed. And if you choose to read, make it a short story rather than a book you can’t put down.
- Don’t drink caffeine, alcohol or large amounts of any beverage close to bedtime. Caffeine is a stimulant and can stay in your system up to 12 hours; alcohol sedates initially and then has a rebound stimulant effect that can awaken you; and simply put, the fluids you take in will need to come out ” probably in the middle of the night!
- Avoid exercising close to bedtime. Exercise will help you sleep because of the cortisol lowering results, but it is best done no later than late afternoon.