Sunday, November 1, 2009

Getting a Good Nights Sleep

I was reading recently, well, fairly recently, in a Woman's magazine on tips to get a good night's sleep. The experts are Mary Susan Esther, Ronald Glick, and Michael J Breus, all MD's.
These are the tips that were in the article:
1. Take a nap if you're tired, but not more than 45 min so you won't go into deep sleep. If you are overtired in the evening, it can make it difficult for you to fall asleep, so a nap can actually help you sleep later on instead of causing you insomnia.

2. Allergy meds in your medicine cabinet with decongestants can heighten alertness, inhibiting your ability to sleep. Try taking something that doesn't have that property in it.

3. The scent of flowers. A floral scent, studies suggest, will help you fall asleep and even make your dreams more pleasant, making it less likely you will sleep restless and ensure you will enjoy a deep, uninterrupted slumber.

4. Doing some simple Yoga stretches significantly boosts your quality of sleep. Download a Yoga routine for free at to practice for 15 minutes daily.

5. A 20 minute walk 3x a week two or three hours before bedtime will boost the quality and length of sleep.

6. Take 60 mg of Valerian root nightly to fall asleep faster and wake up less often.

7. An amino acid called 5-HTP (5-Hydroxytryptophan) is used by the brain to make serotonin, a hormone that plays a significant role in regulating sleep. Try taking a 100 mg dose before bed to improve duration and depth of sleep.

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