If you have trouble going to sleep or staying asleep, try to follow these tips for more quality hours in bed. As a Registered Dietitian working with all kinds of clients, I have noticed an important trend. Most client who are sleep deprived or don’t have a consistent sleep schedule, tend to have more trouble dropping weight (due to stressed adrenal glands).
1. Avoid stimulating things before bed, like exercise, stress, caffeine, nicotine, alcohol, and spicy foods.
2. Avoid a large meal and lots of fluids within 2 hours before bedtime, but don’t go to bed hungry. If needed, try a light snack before bed. Here are some well balanced snack ideas that are appropriate 1.5 to 3 hours prior to bedtime.
3. Try to stay on a schedule. Go to bed and wake up close to the same time every day. If possible, create a bedtime routine that calms you like taking a bath or reading a mellow book.
4. Exercise regularly and in the beginning of your day.
5. Deal with stress. If daytime troubles keep your mind racing in bed, you need to work on stress management. Techniques: meditation, yoga, prayer, journal, therapy. I also keep a pad of paper and pencil by my bedside. If an important thought pops into your head, jot it down and let it go.
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