Easy Steps For Better Sleep
By Michael Roizen, M.D., and Mehmet Oz, M.D. Between holiday parties and economic stress, is anyone getting a good night's sleep? YOU can, if you set up your evening for maximum sleep success.
Four to 6 hours before bed: Stop caffeine.
Two to 3 hours before bed: Stop eating.
One hour before bed: Turn off all electronics. The light from computer monitors and TV screens messes with your sleep/wake cycles, so your body won't be ready for Zs when you hit the pillow.
Thirty minutes before bed: Take 10 minutes to do essentials for tomorrow (make lunches, put your workout clothes in your gym bag, iron your clothes); 10 minutes for hygiene; and the most important 10 minutes of all, take 10 for meditation. You don't have to twist yourself into a pretzel or say "om." Just sit quietly and practice letting go of your thoughts or just focus on your breathing.
Of course, for any of this to work, you have to know when bedtime is, and it shouldn't be "whenever I get done texting my friends and watching everything I've DVRd in the past week." Your bedroom should be primed for sleep, too. If you work, watch TV or do fitness DVDs in the room, you're basically training your body to be alert in the bedroom space. Your bedroom should be a sanctuary from the normal hustle and bustle of life (use it only for sleeping and sex). A dark, cool room facilitates sleep: the ideal temperature seems to be 67 F.
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The YOU Docs, Mehmet Oz and Mike Roizen, are authors of "YOU: Having a Baby." Want more? See "The Dr. Oz Show" on TV (check local listings). To submit questions, go to www.RealAge.com. (c) 2009 Michael Roizen, M.D. and Mehmet Oz, M.D. Distributed by King Features Syndicate, Inc.
Read more about By Michael Roizen, M.D., and Mehmet Oz, M.D. at ArcaMax.com.
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