Catching some zzz’s! Good Habits for Good Sleep
The #1 Good Habit. Be active on a regular basis!
We believe that being active is the primary foundation of good sleep! Because of this we want
you to be sure that the exercise program you follow is appropriate for you and for your lifestyle.
The wrong kind of exercise, too much exercise, or exercising too late in the day can disrupt your
sleep and leave you feeling fatigued and listless. The other thing to consider is that doing any
kind of physical activity/exercise when you have some underlying functional issue with your
muscles or joints can worsen this condition and also disrupt your sleep quality. Those aches and
pains you have been experiencing may well be an early warning sign for future, more serious
and debilitating conditions. The earlier these signs are identified the easier they are to deal
with, and the less your sleep will suffer. As a basic guide you should be active/exercise on a
regular basis at a moderate level and finish your session at least 3 hours before bedtime. Late
afternoon is the perfect time for exercise that will help you sleep. Do your homework before
embarking on an exercise program. Protocol 8 can put you in touch with a qualified
professional if needed.
Other sleep inducing habits include …
Avoid arousing activities before bedtime like working, paying bills, engaging in competitive
games or family problem-solving.
Avoid exposure to bright lights before bedtime because they send ‘wake up’ signals to the
body at exactly the wrong time!
Make sure you have ‘sleep-friendly’ surroundings – cool, quiet, dark, comfortable and free
of interruptions.
Make sure your mattress is comfortable and supportive. Most good quality mattresses last
about 9 or 10 years. Don’t forget comfortable pillows!
Finish eating at least 2-3 hours before your regular bedtime. This will make you more
comfortable when settling down for bed.
Establish a regular bed and wake time schedule including weekends. The more of a routine
you develop the better the sleep pattern.
Avoid caffeine, nicotine and alcohol products close to bedtime. They all contain stimulants
that can keep you awake.
Avoid long naps during the day. Although a ‘power nap” can be very effective for energy
replacement, long daytime naps can disrupt your sleep pattern.
Finally, if after all this, you still have problems with sleeping – or with staying awake/alert
during the day, you should also consult your physician. Be sure to tell him/her if you have
already tried these tips and for how long.
This article is based on information from the National Sleep Foundation
