Sleep for Good Health
posted on January 17, 2012
Sometimes, taking a warm bath and listening to soft music are all you need to fall asleep. Other times, it isn’t enough. Sleep experts suggest the following tips to help you get a good night’s sleep1:
Avoid caffeine in the afternoon or evening since it disturbs your sleep by stimulating your body.
Don’t use alcohol to help you sleep. It may help you fall asleep faster, but it usually prevents deep sleep a few hours later.
Exercise in the late afternoon or early evening. Stop exercising within three hours before sleeping since exercise stimulates the body.
Eat a light snack before you go to bed. Do not eat a heavy meal or spicy foods within two hours of going to sleep.
Drink a glass of milk about a half-hour before going to bed. Milk contains tryptophan, a natural sleep inducer.
If you can’t fall asleep within 15 minutes, don’t watch the clock. Get out of bed and do something else.
Try to keep the same bedtime and wake-up time throughout the week to allow your body to get into a natural rhythm.
If you experience more than three or four days of chronic sleeplessness, consult your physician for help.
Getting ample rest is an important part of staying healthy. Occasional problems with falling asleep and periodic arousals are nothing to worry about. The solution often lies in changing those habits that deprive you of sleep. Then instead of counting sheep, you can count on getting the sleep you need to wake up feeling refreshed in the morning.
If you have any questions in regards to the information contained in this article, contact Kuakini Health System's Marketing and Public Relations Office at 547-9168.
1Sleep for Good Health, http://www.kuakini.org/wps/portal/public/Health-Wellness/Health-Info-Tips/Sleep/blank.
* The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. The information on this webpage does not constitute medical, nursing or other professional health care advice or diagnosis and should not be relied upon for treatment. Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition. First Hawaiian Bank expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of any decision made or action taken based on your reliance on the information contained in this site.