Dr. Matt’s Tips for Better Sleep
Many Americans don’t get enough sleep. Adults generally need 7 to 9 hours per night and kids and teens need 10 or more hours per night. Better sleep increases memory and learning abilities, and has a positive effect on your cardiovascular system; immune system; helps decrease depression, anxiety, can help you lose weight, plus so much more. Follow these tips to improve your sleep right away! Tips: Remember: Routine and Sleep Environment are the keys!
Routine:
1. Fix a bedtime and an awakening time.
2. Avoid napping during the day – late afternoon (limit to 30–45 mins).
3. Avoid: Alcohol, Caffeine, Spicy or Sugary Foods 4-6 hours before bedtime.
4. Exercise regularly (afternoon is good), but not right before bed, especially 2 hrs.
5. Go to bed when sleepy, not just fatigued.
Sleep Environment:
1. Use comfortable bedding.
2. Find a comfortable temperature setting for sleeping and keep the room well ventilated.
3. Block out all distracting noise.
4. Eliminate as much light as possible.
5. Reserve the bed for sleep and sex.
Other Stuff:
1. TV at bedtime is a bad idea, soft music may help some people.
2. Have a light snack before bed (amino acid tryptophan: bananas).
3. Practice relaxation techniques before bed.
That’s it! Now, if you have done the above recommended steps for one month and do not see a significant improvement in your symptoms, your situation may be complicated by other factors and you should consult with a psychologist or psychiatrist who works with sleep disorders.
