Sleep Resolutions for 2012

Lauren Mergen Health Guide January 25, 2012
  • Usually around this time of year, the gym seems to fill with unfamiliar faces; the January Joiners.  Perhaps they have made a resolution to lose weight, tone up, or fit in their favorite pair of jeans.

    Though the crowded gym is annoying, I applaud the January Joiners.  Since I frequent the gym every day, I decided to make a sleep resolution.

    Below is a list of habits that can help keep my narcolepsy symptoms in check. 

     

    • Make a habit of going to sleep and waking up at the same time every day (even weekends!)
    • Only spend time in your bedroom sleeping. 
    • Cut off your phone and computer time an hour before bedtime.  The artificial light can suppress the release of melatonin, a sleep-producing hormone.
    • Exercise early in the day to promote deeper sleep.  Working out too close to bedtime can make falling asleep more difficult.
    • Skip the booze. Alcohol may initially help you fall asleep, but disrupts sleep patterns, especially in women later in the night.
    • Keep dinner light. Ghrelin, your hunger hormone, must be high in order to fall into a deep sleep.  If you must have a snack before bed, make it less than 200 calories and high in protein.
    • Schedule a nap.
    • Have your last cup of coffee (or any caffeine) eight hours before bedtime.
    • Sleep in a cool, dark environment.

     

    Remember not only the quantity of sleep is important, but the quality too! These resolutions can help make catching your zzz’s this year a little simpler.

     

     

    What are your sleep resolutions for 2012?

     

     

    Sleep Well,

    LM