Get a Good Night’s Sleep!

By Janice Brock

A good night’s sleep can be as elusive as the Loch Ness Monster at times in our lives. But according to Dr. Rajkumar Dasgupta of USC Keck School of Medicine, “Sufficient sleep is one of the three pillars of a healthy lifestyle along with nutrition and regular exercise.”

Here are a few tips to help achieve a restful, good night’s sleep:

Follow a routine. Just as we try to keep our kids on a good sleep routine, it is also just as important for adults. Aim to go to bed and wake up at the same time daily, including weekends.
Create a sleep friendly environment. Completely dark and quiet, cool (65-70 degrees F is considered ideal) and turned off cell phones/electronics is best.
Avoid heavy meals, especially extra carbs before bedtime.
Limit your nicotine and caffeine, period.
Get regular exercise. However, vigorous exercise late in the evening can be a stimulant and make it more difficult to settle in.
Journal. Making a list of things for tomorrow allows your brain to “dump” it onto paper rather than worrying and planning in the middle of the night.
A good mattress will allow a comfortable, restful sleep. The average mattress has a life span of eight years. Maybe time for a new one? Try it out in person. Lay on it for a few minutes in your sleep position(s). Pick a company that allows at least a ninety day trial period and be aware of the return policy. Ask friends and family for recommendations.
Choose a sleeping pillow that is the best product to fit your budget and needs, keeping your spine in alignment regardless of your preferred sleeping position and offering good support. The average life span of a pillow is approximately 18 months.
Sheets in a crisp percale, smooth sateen, textured linen or bamboo blends are best for warm sleepers. These fabrics are absorbent and feel cool to the skin. For cool sleepers, cozy flannel or soft jersey is cuddly and warm. Choose your comforter or duvet weight based upon your sleep patterns. Weight density is the key.