"Regular aerobic exercise or yoga can make it easier to fall asleep and to sleep longer." Jenna Bergen
Other natural sleep enhancers include hot bubble baths, lullabies, valerian root, white noise machines, melatonin and lavender aromatherapy. If using melatonin, take 1 mg or less about 90 minutes before bedtime. Music which has about 60 - 80 beats per minute helps older people with sleep problems sleep better. If you want to try valerian root, take 400 to 900 mg between 30 minutes and 2 hours before bedtime. White noise machines can block out interfering noise that may be keeping you awake. Humidifiers can also help if you are troubled with dry nasal passages. Before going to bed, writing down a list of what you want to accomplish tomorrow can relieve your mind of trying to keep track of those tasks, which can keep you awake. Replenishing sleep is important for us all, and we who are caregivers need to make sure we can sleep so that we are at our best -- with the many responsibilities we have. (Source: Prevention Magazine March 2013)
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