Thursday, November 17th, 2011 at
12:42 am
My bed is a set of paradoxes: I’m going there with reluctance and with great sadness I leave it.
Mentally, every night, I plan to get up early… but my body just wants to make me late.
I do not consider middle of the night a very attractive experience – unless I’m at a party.
Life goes on the next day despite a bad night’s sleep…
This is what I learned from scientists at Harvard Medical School and Researchers at the University of Arkansas: They need to sleep and should also like to sleep, I think …)
→ No coffee or drinks with caffeine after 2 pm.
→ No pets on the bed.
→ Leave office problems at work.
→ If you need a ‘siesta’ take a maximum of 10 to 40 min.
→ Do stretching before bed, at least 15 minutes (30 min is better)
→ Walking, swimming, cycling at least 30 min a day (but not too late).
→ Choose a mattress that’s just right: not too hard and not too soft. (flip and rotate your mattress every few months to avoid lumps and sags.)
→ The room should be cool.
→ A warm bath before going to bed.
→ Count your blessings and not sheep.
→ Awake in the night? Read something real boring and re-read if necessary.
→ Smell of lavender on your pillow or near it in a handkerchief.
→ Melatonin (or very pure cherry juice from the health food store).
→ Tai Chi (you can buy a DVD and do it at home).
→ Go to the couch.
→ Turn off the computer early to turn yourself off.
→ Use ear plugs and cover your eyes.
→ Check your meds. Some such as beta blockers, steroids and pain pills (opiods) can interfere with sleep.
→ Some supplements can cause sleep loss too: ginseng, for example is a stimulant.
→ Turn the clock around (it’s little light is your enemy).
→ A small snack of carbohydrate and protein helps.
→ Take a few minutes each day to mentally savor things, large or small, that you are thankful for.
