Wellness Update - - Health Essentials -

1. et out o ed

Can’t sleep? Get up, go to an­other room, and read a lit­tle, take a bath or try some other re­lax­ing ac­tiv­ity. That way, you won’t re­in­force the un­happy habit of ly­ing awake all night.

“Ly­ing awake in bed is one of the least pro­duc­tive thing peo­ple with insomnia can do,” ex­plains Dr. Fold­vary-Schae­fer. “It leads to a self-per­pet­u­at­ing cy­cle of chronic insomnia.”

2. eset ou od cloc

Start get­ting to bed and wak­ing up about the same time every day — even on the week­end and your days o .

“A con­sis­tent sched­ule can help pre­vent ‘so­cial jet lag’ from fol­low­ing a dif­fer­ent sleep sched­ule on week­ends,” says Dr. Dre­rup. “Just as a cross-coun­try ight can dis­rupt cir­ca­dian rhythms as you abruptly cross time zones, so­cial jet lag will upset your body’s bi­o­log­i­cal clock.”

Adds Dr. Walia, “Pa­tients of­ten don’t re­al­ize that main­tain­ing a con­sis­tent sleep-wake sched­ule re­ally works.”

3. te ou to do l steal

To keep “shoulds” o your mind when you’re try­ing to sleep, write your to-do list early in the even­ing.

“Later, when the house is quiet, un­wind on the couch with a calm­ing book un­der light from a low-wattage bulb. Sip on some sooth­ing pep­per­mint tea,” says Dr. Wa­ters.

Try th­ese sug­ges­tions from our ex­perts to free your­self from the insomnia trap. A new sleep rou­tine may make all the dif­fer­ence for you at night and the next day.

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