Some do-it-yourself strategies can fix many sleep problems, says Beth Malow, M.D., director of the Vanderbilt University Medical Sleep Division in Nashville, Tenn. Try the following for better sleep:
Turn of electronics at least 1 hour before you go to sleep.
Eat wisely: Large meals within a couple of hours of bedtime can trigger heartburn. During the day opt for meals that are high in fiber and low in saturated fat.
Get in a daytime walk: “Exercise boosts the effect of sleep hormones like melatonin, especially if it’s done in bright daylight in the morning, says Timothy Morgenthaler, M.D., co-director of the Mayo Clinic Center for Sleep Medicine in Rochester, Minn.
Set yourself up for sleep: During the last 30 to 60 minutes before bed, dim the lights, make sure your bedroom is cool, read a good book, and tune in some soothing music Malow suggests.
Rethink the regular daytime nap: It can make it more difficult to doze off at night. If you nap occasionally and it doesn’t affect your nighttime sleep, that’s fine. But limit it to an hour for better sleep at night.
Source: Consumer Reports on Health May 2018
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