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Sleep
On It
Ten
Tips from Power Sleepers
Shut-eye
is your body's way of recharging its batteries. Power snoozers
not only are happier, more productive, and safer on the highway,
they also live longer. Dr. Lester Breslow, from the University
of California, Los Angeles, has identified seven factors that stretch
people's lives, and one of them is getting a good night's sleep.
Unfortunately,
you may not be among them. Surveys show that more than a quarter
of all men suffer at least occasional bouts of insomnia—all
for no good reason. If you have consistent problems getting to
or staying asleep talk to your doctor. But if it's just an occasional
irritation, try some tips that help many men:
- Exercise
five or six hours before bedtime. Your body hits its most restful
stage after this length of time.
- Have
a light snack of protein and carbohydrate before going to bed.
Nonfat milk and pretzels are perfect.
- Steer
clear of nightcaps. Although a drink may help you get to sleep,
it's likely to wake you up a few hours later. Alcohol also
reduces the quality of the sleep you do get.
- Eliminate
caffeine from your diet—either altogether or at least
after a certain hour.
- Go
to bed and get up at the same time every day. When it comes
to sleeping, we truly are creatures of habit.
- Pay
attention to your nose. Several smells—including lavender,
baking apples, and salt air—help us relax and nod out.
- Take
a warm bath about an hour before going to bed. It will help
you relax and improve the quality of your sleep.
- Use
a heating blanket on a timer. If you warm your muscles when
you first get in bed, you'll drop off more easily and sleep
more deeply. The blanket shouldn't stay on for more than a
couple of hours, however.
- Take
up a hobby. Enjoying a recreational activity in the evening
will help put the stress of the day behind you.
- Put
away the clocks. Concentrating on the time is sure to keep
you awake.
Finally,
remember that no two of us are alike. Some of us need less sleep
than others, and it is normal to get by on less as we grow older.
Listen to your body, and you'll know.
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