140WaystoBetterSleep

FatiguemakescowardsoutofallofusVinceLombardi

Tolookbetter,thinkbetter,loseweight,andhavemoreenergyyoujustneedonething:SLEEP!Thisis
thetimewhenourbodyrestandheals.Nothingtakesitsplace.Askanydoctor!Doyouwanthelp
managingyourweight?Wanttoreduceaging?Wanttoaccomplishmoreeachweek?Wantabetter
chanceoflivingahappier,healthier,wealthierlife?Startwithatleastsevenhoursofhighqualitysleep
everynight.Eightisevenbetter!
Ivespentthelasttenyearsstudyingandpracticingwaystosleepbetter.Youllfindmanypracticalsleep
enhancementsolutionsin140WaystoBetterSleep,perhapsevensomeyoumayhavealreadyheardof.
Solutionsthatworkathomeandwhileyouretraveling.
Husbands,youmaywanttokeepthislittlefactinmindeveryday:Whenwivesgetalousynightofsleep,
thenextdayisnotsodreamyforeitherpartner.Bothofyouwillfeelmorecriticizedorignoredbyyour
spouse,andlessvaluedthanusual.Researchersdon'tknowwhyithappens...orwhyitdoesn'thappen
whenguyssleeppoorlybutitdoesn't.
Herestoagreatnightofsleepforeverybody!

1. Unlessyouregularlyreplaceyourpillowsortosstheminthedryer,youreinhalingdustmites
alongwiththeirfecesandsalivaallnightlong.Expertssayyoucanwakeupwithallergies,puffyeyes,a
stuffyhead,orasthma.Thefix:Putdustproofcoversonyourpillowsandmattress,andfluffyour
pillowsandcomfortersinthedryertwiceamonthfor10minutestokillthedustmites.
2. Ifyourewatchingyourweight,itsbettertogetthesleepyouneedthantowakeupearlyand
workout.AccordingtotheJournalofEpidemiology,peoplewhosleptsevenormorehoursanightput
onlessweightover16yearsthanpeoplewhosleptonlysixhoursanightevenifthepeoplewhoslept
lessworkedout.Thelesssleeppeoplegotthemoreweighttheygainednomatterhowmuchthey
exercised.Why?Becausealackofsleepimpactsthehormonesthatregulateappetite.InplainEnglish
ifyouretired,yougethungrierandeatmore.Ifyouwanttoexercise,gotobedearliersoyoucangetat
leastsevenhoursanight.
3. Theelderlyneedjustasmuchsleepasyoungeradultsintheir20s.Atleastseventoeighthours
nightly.Infact,alackofsleepasyouagecanbringonsignificantcognitivedecline.Meaning,youllget
senilesooner.
4. Severalstudieshavefoundthatinsomniacstendtounderestimatetheamountofgoodsleep
theygetbyasmuchasanhour!Soresteasy.Youregettingmoresleepthanyouthinkyouare.
5. Getupatthesametimeeachdaytodeveloparegularsleeppattern.
6. Takeabreakbetweenstudyingandgoingtobed.Abusymindtakestimetowinddownbeforeit
cansleep.
7. Exposeyourchildrentobrightlightforanhouraftertheywakeup.It'llresetthebodyclockso
kidsgetsleepyearlier,andaremorewillingtogotobed.
8. Dimthelights2hoursbeforebed.
9. Avoidcaffeineafter2PM.
10. Takeawarm/hotbath.
11. Makeyourbedroomcoolanddark.Useroomdarkeningblindsorcurtainsifneeded.The
combosignalsyourbodytostepupproductionofsleepinducingmelatonin.
12. Runforyourlife.Orwalk,bike,dance,playtennis.Daytimephysicalactivityhelpsyousleep
betteratnight.Justleaveatleast2hoursbetweenexerciseandbedtime.
13. Putyourelectronictoystobedearly.Turn'emoffanhourbeforebedtime.Theflickeringlight
fromthescreensofcomputers,cellphones,andTVskeepsyourbraininwakeupmode.
14. Tryadifferentsize/thickness/styleofpillow.
15. Analyzeyourmattress.Itmaybetimeforanupgrade.
16. Ifachy,takeapainrelieverwithasleepaid.
17. Readachapterfromabook.
18. GotRestlessLegSyndrome?Newresearchsuggeststhatnothingalleviatestheconditionlikean
orgasm.Itstrue!
19. Wakeupnearthesametimeonlyslightlylateronweekends.
20. Avoidnapslongerthan20minutes.
21. Avoidlounginginbedafterthealarmgoesoff.
22. Spendmoretimeoutsideduringtheday.
23. Getfreshairforafewminutes.
24. Dropthetemperatureadegreeortwoifyougethoteasily.
25. Sleepinabedasoftenaspossible.
26. Avoiddoingdailytasks/workonyourbed.
27. Talktosomeoneyoutrustaboutanyworries.
28. Limitactivitynearbedtime.
29. Streamlinesimplepreparationsfortomorrow.
30. Enjoyawarmbeverage.Forthosewholovecoffee,research.
31. Avoidsugarydrinksafterwork.
32. Dosimplestretchesoryoga.
33. Trydeepbreathingexercises.
34. Focusonrelaxing,notsleeping.
35. Turnoffyourcomputer.
36. Avoidcheckingyourcellphone.
37. PutyourphoneonSilentmode.
38. Avoidsleepingwithaceilingfanonifyougetdrymouth.
39. Listentoyourfavoriteslowsonginbed.
40. Seeasleepdoctorforextraordinaryinsomnia.
41. Minimizenoisenearthebedroomatnightorwearearplugs.
42. Moveanimals/electronicsfromnearabedroom.
43. Wearajawsupporteranduseanantisnoringpillowifsnoringisanissue.
44. Cuddlewithapersonorbodypillow.
45. Usetherestroomoftenbeforebedtoavoidwakingup.
46. Avoidoreliminatesmoking.
47. Drinkasmallglassofmilk.
48. Eatlessthanahandfulofcrackersbeforebedifyouneedasnack.
49. Tryanairpurifierforsensitiveallergies.
50. Donotallowpetsonbedding.
51. Drinkmorewaterduringtheday.
52. Faceyourclockawayfromview.
53. Easelegorbackpainbyusingmorepillows,notthickerpillows.
54. Uselowerwattlightinginthebedroomthantherestofthehouse.
55. Trysoothing,continuouswhitenoiselikeafanorairsanitizer.
56. Meditate.
57. PlayaCDorPlaylistofsoothingmusicifyouneednoise.
58. Avoidsleepingpills.
59. Seektreatmentforaddictionsandwithdrawals.
60. Unlessprescribed,avoidtakingOTCmedicinenightly.
61. Trytosleepwithyourchinmoreupwardtoopenairpassages.
62. Askforamorestableworkschedule,ifyoudoshiftwork.
63. Avoidvitaminsorsupplementsbeforebed,somecontaincaffeine.
64. MakeaToDolistandfollowthroughdaily.
65. Seekmedicalattentionforchronicpain.
66. Addressworriesorconflictsbeforesunset.
67. Putonalong,boringmovieifyouneednoiseorlight.
68. Taketimetounwindifexhausted,butdonotnap.
69. Ifyourpartnersnores,investinearplugs.
70. Tellyourpartneriftheydisruptyoursleepregularly.
71. Investinseparatebeds(inthesameroom)ifyourpartnerprefersadifferentfirmness
72. Ifyouprefertosleeptogether,tryalargerbed.
73. Rearrangethebedroom.
74. Allowonlyyourpartnerinbed,nochildren.
75. Ifyoumustgetupforchildren,planaccordingly.
76. Loseexcessweight.
77. Usenasalstripsifcongested.
78. Tryrinsingyourthroatornosewithsaltwaterifcongested.
79. Relaxwithahottowelonyourface.
80. Findmorecomfortablesheetsorbedding.
81. Prepareforsleep12hoursbeforeyouintendtosleep.
82. Rememberandanalyzedreamsiftheyarestressfulornegativeaddresstheunderlying
problem.
83. Prioritizeyourlifetoavoidstress/conflicts.
84. Use,andthenextinguishscentedcandlesforrelaxation.
85. Evaluatehowmuchsleepyouneedandscheduleit.
86. Avoidusingaloudringingalarmtoshockyouawake.
87. Wearsockstobed,studiesshowthatitreduceswakingatnight.
88. Keepajournaltoexpressyourselfandreducestress.
89. Beawareof&treatanyhormonal/physicalchanges(menstruation,menopause.)
90. Avoidoversleepingaconsistentscheduleismoreimportantthancatchingup.
91. TakenaturalMelatoninonoccasionifneeded.
92. Avoidburrowinginthewinterandgetoutside.
93. Getcreativeandexpressyourselfduringtheday.
94. Findyourhappyplace.
95. Destressandmakealistofthingsyourethankfulfor.
96. Promotesleepbydeclutteringyourbedroom.
97. Paintyourbedroomasoftcolorthatdoesnotreflectlight.
98. Catalogrecurringdreamsandidentifythepattern/concern.
99. Takeavacationtorebootandsetyourcircadianrhythmsback.
100. Stopdiscussingormentallyreviewingworkonceyouleavetheoffice.
101. Laughmorestudiesshowithelpsincreasemelatonin.
102. Schedulemoresleepifyoufeelasthoughyoumaybegettingsick.
103. Ifyourpartnerisacoverhog,bringasecondblankettobedorusetwotwinblankets,onefor
eachofyou!
104. Donotcountsheep;visualizeyourselfwalkingaroundyourhappyplace.
105. Ifyouwakeupatnight,keeplightsandelectronicsoff;donotoverstimulate.
106. TMJcanbehelpedbyusingajawsupporter.
107. Findanewsecurityblankettosleepwithorkeepnear.
108. Requestthatfamilyandfriendsrefrainfromcallingaftercertainhours.
109. Faceyourbedtowardsawindow.
110. Ifyourpartnerwakesupearly,askthattheygetreadyoutsidethebedroom.
111. Sleepinpajamasinsteadofbaggyclothes;thishelpsdistinguishsleeptime.
112. Whenyoutravel,turnthethermostatupadegreeortwo.Awarmerenvironmenthelpsyoustay
asleepbetterinanewenvironment.
113. Useasoothingscenteddetergenttowashbedding,asopposedtoinvigoratingscents.
114. Sleepinaguestroomonoccasionifyourroomisnotconducivetosleep.
115. Maintainaregularworkshiftpatternifyoucan,andtrytoavoidnighttimeshifts.Researchhas
shownthatifaperson'sshifttimechangestoofrequently,theybecomemoretiredandlesseffective.
Also,workingregularnightshiftshasbeenlinkedtoanincreasedriskofheartdiseaseandbreastcancer.
116. Ifyouread,trytoavoidanymaterialsthatusevividimageryorcriticalthinking.
117. Readallyourmedicinebeforetakingthem.Somesideeffectscouldkeepyouawake.
118. Washyourfaceinwarmwater.
119. Dosomethingyouusuallyfeelisboring.
120. Warmyourcorewithaheatingpad.
121. Reachouttofamilymemberstoseeifanysleepdisorders/troublesarecommonandfixable.
122. Recognizedisruptivepatternspreventingyoufromsleep.
123. ConsideraskingyourdoctoraboutusingaCPAPmachineifyoustopbreathingduringthenight
ortryusingajawsupporter.
124. IfyoudowearaCPAP,makesureyouknowhowtoweartheequipmentproperly.
125. Washyourhandsmoreoftentoreducegerms.Gettingsickcanthrowoffyourbodysnatural
clock.
126. Getamassage.
127. Considertryingachinstraptokeepyourmouthclosedandreducesnoring
128. DomorementallychallengingactivitiesduringthedaysuchasCrosswords,Sudoku,riddles.
129. Forthosewhosufferfromrepetitivebaddreams,consideradreamcatcher.
130. Singyourselfalullaby.
131. Tryrelaxinginarockingchair,therepetitivemotionaidssleep.
132. Trycurlingyourtoesforafewseconds,thenreleasing.Contractthenreleaseallmajormuscles
groups,toreleaseanyextratension.
133. Controlyoursugarintakesothatyoudonotcrashthenwakeupmidnight.
134. Trywakinguptomorepeaceful/happymusicasanalarm.
135. Ifyouhavesmallchildren,readtothemuntiltheyfallasleep.
136. Ifyoudonthaveaporchbutwantfreshair,slightlycrackawindow.
137. Stareatthemoon.
138. Trysittinginamassagechair.Babiesoftenfallasleepincarsduetothevibrations,sothe
massagechairmayhelpyouwithouthavingtodrive.
139. Wakeupearlierinthemorning.
140. Kissyourspousegoodnightandthenbreathedeeply.Slow,rhythmicbreathingpreparesyouto
rest.Ifdeepbreathingturnstoheavybreathing(yep,sex)youllbothrelaxandsleepevenbetter.The
nextdayshouldbesweet,too.

5FoodsThatHelpYouSleepBetter
Here'sanimportantstrategytoliveyoungerandlonger:Getenoughsleep.Insomniaorevenjust
gettinglessthan6hoursofgoodsleepanightincreasesyourriskofheartdisease,stroke,andviral
infections,butsnoozingseventoeighthourscanmakeyoulookyounger.
Didyouknowhumansdieearlierwithoutsleepthantheydowithoutfood?Fortunately,foodcouldbe
thesolutiontoyoursleepproblems.Acoupleofhoursbeforebedtime,curlupwithoneofthefollowing
sleepytimesnacksthatgetyourbraintoreleasesleepfriendlychemicals.
Almonds:Ahandfulcontainsmusclerelaxingmagnesiumandsleepinducingtryptophan,which
increasesthebrain'sleveloffeelgoodserotonin.Theyreoneofthehealthiestfoodsthathelpyousleep
better.
Bananas:Beneaththepeelisatrifectaofsoothers:serotonin,magnesium,andmelatonin,yourbody's
naturalsleepregulator.
Skimmilk:Momwasrightawarmglassfulwillhelpyousleepbetter.Themilk'stryptophanhasa
sedatingeffect.Plus,thecalciumhelpsyourbrainusethattryptophan.
Oatmeal:Oatsarerichinsleepregulatingmelatonin.Ifyoudrizzlejustalittlehoneyontop,ittellsyour
braintoturnofforexin,aneuropeptidelinkedtoalertness.
Wholewheatbread:Asliceoftoastdottedwithbananaslicesreleasesinsulin,whichhelpstryptophan
gettoyourbrain.Thereitchangesintoserotoninandwhispers,"Sweetdreams."

Mixandmatchthefollowingforadditionalfoodsthathelpyousleepbetter:
BananaWalnutOatmealWalnuts,likealmonds,containsleepytimetryptophan.
Oatmeal&WholeWheatBreadServeupawarmslicetohelpyourbodyrelaxbeforeheadingtobed.
BagelwithAlmondButterandBananaSlicesonTop!Thisgrabandgobreakfastcandoubleasa
soothingbedtimesnack.

SteveBrown2012