GET A GOOD NIGHT’S REST!
Are you getting enough sleep? According to an Institute of Medicine study, about 50 million Americans are not. Yet, adequate rest is as vital to health & peak performance as exercise and good nutrition . . . . and it can be so e-zzzz!
Go to bed and get up at the same time every day – even on days off. Why? You’ll help regulate your body’s internal clock to get the 7-8 hours sleep most adults require.
Establish a relaxing bedtime routine. Try a warm bath, light reading or listening to pleasant music. Fact: Listening to classical or new age music at bedtime has been shown to help those who suffer from insomnia to fall asleep. Possible reason? The music matches body rhythms and slows the heart rate.
Skip stimulants like caffeine and nicotine from late afternoon on. And don’t use alcohol to induce sleep. As its sedative effect wears off, alcohol can trigger wakefulness. Don’t rely on sleeping pills. They can disrupt your sleep/wake cycle if you depend on them too much.
Squeeze in daytime fitness. In one recent study, regular exercisers not only slept almost an hour longer than non-exercisers – but they also fell asleep in half the time.