MILK THE SITUATION: If you can’t unwind, try a warm glass of milk. Milk contains small amounts of tryptophan and serotonin—two substances associated with sleep and relaxation. And while some argue that the amounts are too small to matter, the psychological effect might be just what the doctor ordered. Others think a warm mug of milk triggers a feeling of comfort from when we were babies, allowing us to drift away from the day’s worries and into the deep sleep we crave.
WORK IT OUT: If you want to sleep well, make sure to exercise. Experts suggest that 30 to 60 minutes of exercise a day is good not only for you but for your sleeping habits too. Exercise reduces muscle stress and mental stress, both contributing factors to some people’s sleeplessness. Just make sure you avoid exercise three hours prior to bedtime since your body will be amped from exercise endorphins and will be in wake-up, not chill-out, mode.
MOVE THINGS AROUND: Feng shui is an ancient Chinese practice of creating a harmonious living environment that leverages earth’s natural energy. Practitioners believe that the way your home is organized and decorated can affect your well-being. To prep your bedroom for better sleep, keep the walls, ceiling, and sheets neutral colors. Clean up clutter. Never face the head or foot of your bed towards the door. Don’t sleep directly below a ceiling fan or window. And try to reserve your bedroom for two things: sex and sleep.
ADD TENSION TO RELAX: Another way to trick your body into relaxing? Tense all your muscles, then slowly relax them, starting with your feet and moving up to the muscles in your face. That action will release tension you don’t even know you’re holding in your muscles. Make sure to keep breathing, slow, rhythmic breaths as you move through this exercise. Then notice how much calmer and ready for dreamland you are.
MAKE THE MOST OF MEDS: Lack of sleep can lead to low energy, lack of motivation, moodiness, poor performance at work or school, and more. But there are a number of over-the-counter meds that can help you drift off to sweet, sweet sleep. As with any medication however, check first with your primary care physician before taking any. Then get your body back on track for the great sleep you deserve.
