By Candace Barrick, Becketwood Member
In a May 25 program, sponsored by the Wellness Committee, we heard the following suggestions:
1. Darken your room and turn off television, radio, or music after twenty minutes. (It is recommended that to get a good night's sleep your bedroom should be dark. I am happy to say I now have a dark room at night. Below is a picture of my new curtains—purchased at Bed, Bath, and Beyond.)
2. “Count sheep” or develop a sleep ritual such as yoga, stretching, meditation, reading, etc. And don't do any work an hour before bedtime.
3. Use your bed only for sleeping.
4. Don't go to bed hungry or just after eating a big meal.
5. Get regular exercise, but not less than two hours before bedtime.
6. If you are lying awake for more than twenty minutes, find something relaxing to do or write down what you are thinking about.
7. Develop a routine schedule for going to sleep and waking up.
8. Try herbs or supplements such as camomile tea. *
9. Try valerian, an herbal supplement. *
[Valerian is a tall, flowering grassland plant that may reduce the amount of time it takes to fall asleep and help you sleep better. Of the many valerian species, only the carefully processed roots of the Valeriana officinalis have been widely studied. –Ed.]
10. Try magnesium before bedtime.*
* Check with your doctor before taking any medications or supplements.