Sleeping Better

Below are tips for sleeping better. Getting 7 to 9 hours of nightly sleep helps us to avoid Alzheimer’s, diabetes, hypertension, inflammation, and obesity, Eliminating interrupted sleep assured that your body’s ability to repair itself. Learn how to sleep better by reading Harvard Health Letter’s article about steps for better sleep and HealthLine’s article about regulating biorhythms. WSJ's sleep strategies, and WebMD's Sleep Checklist. Read how to prevent hybrid work and smartphones from disturbing your sleep. See tips for sleeping on long flights and sleeping with spouses and visit the Sleep Foundation website for more articles. See a doctor when sleep is disrupted by breathing difficulties. Learn serenity tips by reading articles about achieving work-life balance, overcoming anxiety, preventing night owl syndrome, and staying clam. Try purchasing gadgets to help you sleep better and following these sleep strategies:  

Apps - use tracking apps to monitor sleep habits and reinforce good sleeping habits.

Banking - don’t try to bank sleep; avoid a sleep deficit with at least 7 to 8 hours of uninterrupted sleep ever 24 hours.

Breathing - at bedtime, inhale 4 seconds, hold breath for 7 seconds, then exhale and repeat 3 times.

Consistency - consistent sleep and wake times help you body learn when to fall asleep and when to wake up.

Digestion Window - Stop eating and drinking at least 3 hours before bedtime to give your body time to digest (and avoid digestion interfering with sleep).

Exercise - avoid exercise before bedtime.

Food and Drink - don't eat or drink near bedtime, especially caffeine and alcohol.

Relaxation - avoid stressors before and try listening to meditating or easy music when going to sleep.

Routines - establish daily times for exercise, meals, work, and sleep; go to bed around the same time every day.

Winding Down - Stop TV and computer use at least one one hour before bedtime since you brain needs time to down