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Setting the Stage for a Good Night's Sleep
By Lisa Morrone
Dim the lights—the production of melatonin, a hormone which helps us fall asleep and also helps to maintain sleep, is inhibited by bright light. An hour or two before bedtime is when you should start to darken your environment.
Adjust the temperature—the optimal room temperature for sleep is 65- 72˚F.
Cue the quiet—Begin to speak in a quieter voice, lower the TV and the stereo, and turn on a white noise box if you need to drown out some sounds that are beyond your control.
Casting call for new bedding—if your mattress or pillow has you tossing and turning to get comfortable, you may need a “lead replacement.” Also, cotton bedding and pajamas make for a more “breathable” sleep.
Clear the set—piles of unfolded laundry, unpaid bills, or unsorted stuff can cause your body to produce adrenalin (a stress hormone) when you enter the bedroom, which is exactly the opposite effect you’re looking for!
Animals and children exit stage left! Sharing the bed with anyone besides your partner can crowd out your solid slumber. So crate the animals and ban the kids.
Lisa Morrone, PT is a physical therapist, professor, speaker, wife, mother of two teenagers, and the author of six health books, including “Sleep Well Again” … and yes, she does get her sleep! Lisa is on a mission to help people (including her family) “Get Healthy for Heaven’s Sake.” Sign up to receive her free Monday Morning Health Tips and utilize other free resources available on her website: www.LisaMorrone.com