7 Tips for a Better Night’s Sleep:
*Give me a break. (Your stomach, that is.) Don’t eat within 2-3 hours of bedtime.
*Try warm 1% or Nonfat milk. Calcium can help you wind down and sleep better.
*Keep the room cool and wear layers.
*Turn off the lights. 30 minutes before sleep, dim the lights, leave the TV and computer screen and get ready for restful sleep.
* Try a relaxing breath- start by watching if your inhale or exhale is longer and then try and even out the breath. Inhale to a count of five; exhale to a count of five. Notice how it feels to let the breath be even. We tend to overemphasize one or the other, especially during times of stress.
* Spend more time during the day outside. Natural light helps regulate your sleep cycles.
* According to Dr. Andrew Weil, supplementing with magnesium and calcium can help with fatigue. Dr Weil also recommends practicing mantras to help ease yourself into sleep. Mantram is the practice of repeating over and over (silently) certainly words, phrases or even syllables - Mantram
Wendy Bazilian is a doctor of public health, registered dietitian and freelance writer in San Diego. She is also the Nutrition Advisor at the renowned Golden Door and Co-owner of Bazilian’s Health Clinic with her husband and business partner, Dr. Jason Bazilian. Dr. Wendy is author of The SuperFoodsRx Diet (Rodale)