Here's the latest thinking on how to get that rest and just as important, how to get the very best sleep you can in the time you have, so you wake up refreshed, healthy and happy.
- Take an evening stroll. Walking around the neighborhood after dinner aids digestion, so your slumber won't be interrupted by stomach gurgling or heartburn. Do it before the sun sets: Insomniacs who were exposed to natural light at dusk tacked on an extra hour of sleep. Evening light helps reset our internal clock, sending a signal to our body that it's time for bed.
- Minimize midnight worrying. Every evening, write down a few nagging issues that are on your mind, as well as what you plan to do about them. You don't have to have all the answers, just a few ideas. Mapping out possible solutions will quiet your mind and help you rest easier literally.
- Make your bedroom a blackout zone. Shut the blinds, turn off your computer, keep the TV out of the room, buy a sleep mask. Do whatever it takes to put yourself in total darkness. Even the dim light from a digital alarm clock can affect the body's production of melatonin, the hormone that helps you stay asleep.
- Establish a sleep ritual. Creating a presleep that's rhythmic and ritualized conditions your body and brain to realize it is indeed sleep time, helping you unwind and fall asleep faster.
- Let in the a.m. light. Morning light has the most potent effect on helping our body get in sync with the day. So open the blinds the moment you awaken and let the sun shine in.
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