Vitamin K has been shown to protect blood vessels and bones. Green leafy vegetables are among the richest sourcesof vitamin K in the diet. More >
The Right Routine for a Good Night's Sleep
It's no secret that too many people are getting too little sleep. The problem is often worse in summer. Longer days mean more daylight, and nights are often hot and sticky or stuffy and air conditioned, all making getting a good night's sleep even more difficult in the dog days of summer.
Getting a good night's sleep can also be harder if you work odd shifts or work from home and take a 24/7 lifestyle a little too far, staying up into the wee hours when they should be asleep.
Improving your sleep is not difficult. Sleep is a habit, one your body needs you to cultivate. Improve your sleep habits, and you will improve your sleep. When people make a few simple lifestyle changes and give sleep a chance, they sleep better.
Creating a bedtime routine that promotes sleep is the first step to banishing bleariness. Three healthcare professionals at the Loyola University Health System Sleep Lab offer some practical dos and don'ts for those millions who have trouble sleeping. If you decide to make a good night's sleep a priority, the suggestions they offer should help you give your body the rest it needs.
A Good Night's Sleep Starts Hours Before Bedtime
Most of us don't drop off to sleep at the snap of a finger, but people who fall asleep more easily usually have a pre-bedtime routine that prepares them for sleep.
If you start the ball rolling hours before you actually go to bed, you can avoid tossing and turning all night. Begin by making a habit of a few simple pre-sleep rules:
Exorcize The Electronic Demons
Start winding down at least one hour before bedtime. That's also a good time to stop using electronic devices, including watching TV and is especially important for any electronic device that gives off blue light, such as computers, tablets and some e-readers. Blue light lowers the amount of melatonin the body makes, and a person's body needs a build-up of melatonin to go to sleep.