SLEEP TIPS Small changes to your routine or your environment can improve your chances of a restful night. Robbin Coady, Jenn Pike and fitness expert Brent Bishop have teamed up to offer these tips: THE RIGHT ROUTINE • Get up and go to bed at the same every day— even on weekends. • Turn off electronics, including computers, phones and televisions, an hour before bed. • Try an epsom salt bath. • Avoid naps or keep them short. • Meditate daily for at least 15 minutes. • Get regular exercise. • Spend some time outside daily and get at least a few minutes exposure to sunlight. • Manage your stress—meditation and exercise will help. THE RIGHT ENVIRONMENT • Your bedroom should be cool (12-24 C or 54-75 F), dark (use blinds, blackout curtains or an eye mask) and quiet (wear earplugs if necessary). • Open the windows in your bedroom five minutes every day to let fresh air in. • Move electronics out of your bedroom. Even the LED or LCD lights on alarm clocks, tablets and music players can hamper sleep. • The bedroom is for sleep and sex only. If you can’t sleep, go to another room. KNOW WHEN TO SEEK HELP Anxiety, depression, changing hormone levels, asthma, thyroid disease and other conditions can all impact sleep. See your doctor if you can’t find relief on your own.
3 options for boosting sleep Over-the-counter supplements that may help you get a good night’s rest.
1 Melatonin
What is it? The hormone melatonin helps control your sleep and wake cycles. How does it work? Your body naturally produces melatonin, releasing it into your bloodstream in increasing amounts starting at dusk and tapering off toward the morning. Older adults produce less melatonin and shift workers may find their levels of melatonin are not in sync with their schedules
2 Magnesium
What is it? An essential mineral that helps the body maintain nerve and muscle function, magnesium is found in foods including dark leafy greens, nuts, seeds and fish. How does it work? Magnesium can help calm the nerves and relax muscles, which can help you fall asleep.
3 Passionflower
What is it? A flowering plant native to the southern United States, Bermuda and tropical Asia, passionflower has long been used in traditional medicine for sleep disorders, anxiety and nervousness. How does it work? It improves sleep by quieting the mind in cases of insomnia due to mental stress.
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