Many homebuyers consider the master bedroom as their mental sanctuary, and yet there are times when restful sleep is a problem.  Some rely on medication to get the sleep their body requires. To avoid taking medication, try these ideas for common sleeping problems

If you have trouble going to sleep…

• Exercise daily.  Your body will be ready to rest at the end of the day.  Some experts suggest light exercise a few hours before you try to sleep, but taking 20 minutes to slow down (reading or meditating) before you lie down. See what works for you.

• Try Dr. Andrew Weil’s “4-7-8” breathing exercise.  Search for the exercise (including a video) at www.medicaldaily.com

• Maintain a consistent schedule (same bedtime and wake-up time)

• Keep the bedroom cool (between 60 to 67 degrees) and dark. Your body associates sleep with a drop in temperature.

• Avoid large meals (especially high protein), alcohol and caffeine before bedtime.

• Put down the smartphone.The glowing light stimulates your brain.  Set rules about electronics before bed for your kids, too. An exception:  There are Android and iPhone apps that may help you evaluate your sleep (Sleepbot) or provide lulling sounds (Sleep Pillow) to help you nod off.

 

If you wake up in the middle of the night…

 

  • After 15 minutes, get out of bed, go to another room and do something else (read, listen to music).  Avoid your computer and TV and don’t watch the clock!
     
  • If worries keep you from falling asleep again, jot your concerns down in a notebook and clear your mind. 

 

       If you have chronic insomnia, which could be caused by disorders such as restless leg syndrome or sleep apnea, talk to your doctor.