How to Get Better Sleep – Tips That Really Work from Dr. Frank Lipman

Get Quality Sleep

During the night, the body repairs, restores, heals, maintains and detoxifies itself. How you sleep is as important as how you live during your waking hours. Getting an adequate amount of quality sleep is absolutely critical for your health. My sleep recommendations will help you improve your bedtime habits, so that you will truly sleep like a baby.

Create a regular Routine

Getting up and going to bed around the same time, even on weekends, is the most important thing you can do to establish good sleep habits. Waking and sleeping at set times reinforces a consistent sleep rhythm and reminds the brain when to release sleep and wake hormones, and more importantly, when not to.

Prepare for bed

It’s important to understand that your body can’t immediately switch from ‘Drive’ to ‘Park.’ You need time to slowly shift into sleep. Your bedtime preparation should include activities such as dimming the lights an hour or more before going to bed, taking a warm bath, listening to calming music, relaxation exercises, and lowering the bedroom temperature (60° – 68° is optimal). Just as you would clean a cluttered room, put things away (mentally and physically) that will distract you from going to sleep. Our bodies need time to produce enough sleep neurotransmitters to allow you to sleep, and lowering ambient temperature sends a feedback signal to the brain’s sleep center, the Suprachiasmatic Nucleus or body clock, that it is night time, and that it needs to release more sleep hormones.

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