CosBeauty Magazine #101

HOW TO HAVE A
BETTER SLEEP
Tips from sleep science specialist
Dr Carmel Harrington
DURING THE DAY
Get up at the same time every day.
Exercise for at least 20 minutes per day
(a walk at lunchtime is good)
Make sure you deal with the issues of the day during the
day and not when you get into bed. In the early evening
spend no more than 20 minutes writing out events of the
day that are of concern along with potential solutions.
Close the book and put it away.
WHAT TO AVOID
Sleeping in for more than an hour past your
regular wake-up time on the weekends.
Having caffeine after midday.
Drinking alcohol.
Sleeping during the day (a nap of 20 minutes is okay).
AT NIGHT
Set an alarm one hour before your
proposed bedtime and at that time:
Turn off all technology.
Dim the lighting in the room.
Have a warm to hot shower.
Perform some relaxation exercise or
a simple meditation.
WHAT TO AVOID
Bright surroundings (fluorescent lights, bright LED TVs,
computers, etc) close to bedtime as this will stop the
body from producing the right sleep hormones and will
make falling asleep and staying asleep difficult.
Eating a large meal within three hours of bedtime.
Exercising within three hours of bedtime
(this will alert the body).
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