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7 Sleep Tips – Ahhhhhhh

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7 Sleep Tips – Ahhhhhhh

AFL’s Dr Mache Seibel

Is hoping that you’ll get enough sleep keeping you up at night? If so, here are seven sleep tips the Sandman approved.

Sometimes simple lifestyle strategies and relaxing music go a long way to improving minor sleep disturbances, especially for women as they enter perimenopause and transition into menopause:

1.  Light sleepers do best avoiding heavy meals and large volumes of beverages in the evening or late at night. Indigestion and frequent trips to the bathroom to urinate reduce sleep quality.

2.  Optimize nap time during the day. When I’m running out of gas, nothing refreshes me like a short nap. To get the most out of yours, nap for 30 minutes at most and complete it before 3 pm.

3.  Limit alcohol, caffeine, and nicotine—This is great advice even if you don’t have difficulty sleeping, but especially during the afternoon and evening hours. Alcohol may help you fall asleep because it is a sedative, but later on it becomes a stimulant that can wake you up.

4.  Create a sleep-inducing environment. Get room darkening shades, limit noise exposure and stay cool. Dark, quiet, and cool all support sleep.

5.  Exercise regularly. Exercise is not only good for your body, it’s good for your mind. But get yours in before dinner to help you with sleep.

6.  Have a consistent sleep schedule. Waking up and going to bed at or near the same times is a key ingredient, even on weekends. Your body will automatically get you ready for sleep. Be sure to wind down at the end of the day by reading a book, listening to music, or soaking in the tub. And use the bedroom only for sleep and sex, never for work or other activities.

7.  Snack for Sleep. Try a slice of whole wheat toast with peanut butter and a glass of milk before bedtime. Milk and peanuts contain tryptophan that helps relax the body.

If you feel tired all the time and not well rested even though you spend enough time in bed at night, talk with your healthcare provider or see a sleep specialist to be sure you don’t have a sleep disorder such as sleep apnea. Click Here for a free sleep diary to help you determine if you have a sleep disorder. Many people are helped by my relaxing instrumental music that is music to sleep to. Music therapists are using it to help children and adults relax and sleep.

Profile photo of Dr. Mache Seibel

“It’s better to stay well than to get well!”  Mache Seibel, MD.

Dr. Machelle (Mache) Seibel is America’s health expert, addressing the critical needs of consumers from stress and weight control to menopause and beyond. He served on the Harvard Medical School faculty for almost 20 years and is a pioneer in many areas of women’s health and more. He works with companies and organizations to bring exciting educational content to consumers. His professional experiences include:

– Host for PBS and NBC TV episodes, frequent media expert;

– Repeatedly voted into Best Doctors in America;

– Past Editor-in-Chief of the medical journal Sexuality, Reproduction & Menopause;

– Distinguished Alumnus Award, the University of Texas Medical Branch’s highest honor 2008;

– Multiple national awards for research, writing, music writing and patient education;

– Professor, University of Massachusetts Medical School 2004-present;

– Director, Complicated Menopause Program, University of Massachusetts Medical School 2004-2011;

– Founder of HealthRock®, reshaping health education with health songs and entertainment;

– Past Medical Director, Inverness Medical Innovations (now Alere);

– Corporate Consultant and Corporate Health Expert Nationally and Internationally;

– Author/editor 14 books, over 200 scientific articles;

– American Cancer Society New England Division Medical Advisory Network;

– Advisory board of Dr. Mehmet Oz’s HealthCorps initiative to fight childhood obesity; and

– Nationally known guest speaker, key note speaker.

Visit his award-winning website www.DoctorSeibel.com and sign up for his free monthly newsletter.

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