The “Do’s” and “Don’ts”

Vigorous physical exercise is a good remedy for sleeplessness. Have you considered getting off the bus one or two stops earlier on your way home from work and walking briskly the rest of the way? It may help you to sleep better. On the other hand, too much exercise just before bedtime is not advisable. Nor is eating a heavy meal before bedtime. Both activities will get your body all “fired up” and may chase sleep away for hours. Even a light meal before bedtime may activate you if it contains sugar.

Did you know that smokers generally have more problems with their sleep than do nonsmokers? Sleep habits of smokers who suddenly quit improve dramatically, according to researchers at Pennsylvania State University. In fact, heavy smokers who abruptly stopped reportedly spent 45 percent less time awake during the first three nights after quitting.

Avoid stimulants before bedtime. Coffee, tea and cola drinks contain caffeine, the stimulating effect of which usually does not culminate until between two and four hours after you have consumed the drink. Even cocoa is somewhat stimulating. Some persons cannot drink such stimulants as coffee or tea after four o’clock in the afternoon if they want a good night’s sleep. Other sleep-hampering stimuli may be late TV watching and exciting reading.

Milk, cheese, nuts and liver contain the amino acid L-tryptophan, which makes a person sleepy. Preliminary results show that persons taking a dose of L-tryptophan before going to bed fall asleep more quickly and sleep longer.

A warm bath, or at least a warm footbath, before bedtime has a soothing effect.

Other suggested remedies for insomnia include such herbs as hops, heather, chamomile, passionflower (Passiflora incarnata) and peppermint used in the evening tea.

In some cases doctors may prescribe sleeping pills for a limited time, but, as Family Health put it, sleep experts “are categorically against the use of any sleeping pill for an extended period of time.”

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WANT TO SLEEP BETTER?

● Avoid sleeping pills.

● Sleep at regular times.

● Get physical exercise, and avoid sleeping during the daytime.

● Quit smoking.

● Avoid coffee, tea, cola drinks, cocoa, TV watching and exciting reading before bedtime.

● Take a warm bath, or at least a footbath, before going to bed.

● Have a cup of soothing herb tea.

● Keep your bedroom well ventilated, with low temperature and rather high humidity.

● Don’t take your problems to bed with you. If you couldn’t solve them today, let them wait until tomorrow.