Kathie Lee & Hoda: Seven Tips For a Better Night’s Sleep
Getting a good night’s sleep can seem just about impossible at time, but according to Siobhan O’Connor, from Prevention magazine, there are a lot of simple tricks you can do while you are awake that can lead to getting a good night’s sleep. According to her, the preparation for a good night’s sleep starts right when you wake up in the morning.
Wake Up At the Same Time Every Day
Keeping a schedule is important for the body. It helps the body know when it needs to wake up and it keeps your internal clock on the same pattern. Your biological clock wants consistency. Experts say if you are getting enough sleep you will actually wake up just minutes before your alarm goes off.
Seek Light Right Away
O’Connor said it is important to get yourself into some light right away. You need to do this to wake your body up. When it is dark, the body will make melatonin, a hormone that tells your body to go to sleep. When you get into the sunlight, your body stops producing the hormone.
No Coffee After 2 P.M.
Do not drink any coffee after 2 p.m. if you need a good night’s sleep. The half life of coffee is about eight hours, meaning just one cup can keep you up all night long. O’Connor said the same rule applies to chocolate.
Work Out Every Day
Working out will help you get a good night’s sleep because it makes the body tired. O’Connor said to work out whenever it is most convenient as long as it is not more than two hours before bed. If you work out then, getting to sleep will be more difficult. O’Connor also suggested working out five times a week for 30 minutes each day.
Eat Dinner Around 6:30
O’Connor said it is important to eat a large breakfast, a large lunch and a small dinner before bed. She also added that you should eat your dinner around 6:30 – any later and your food will still be digesting, which can cause heartburn if you lay down.
As for a late night snack, O’Connor said if you absolutely need one, she suggested eating a bowl of cereal because it has complex carbohydrates and proteins to help you sleep soundly.
No More Wine Before Bed
O’Connor said when it comes to wine, you should have your last drink at 7 p.m. She said the wine may put you to sleep, but the wine will also make it more difficult for you to wake up in the morning.
Turn Off Electronics
O’Connor said the most important thing to do, and the hardest, is to turn off all electronics two hours before bed. She said you can watch TV because you don’t need to interact with it, but she suggested trying some meditation and yoga to help you relax.