5 Sleep Hacks From a Sleep Expert

5 Sleep Hacks From a Sleep Expert

I love the quote “I am a person who wants to do a lot of things trapped in a body of a person that likes to sleep a lot”.  Saying that, some of us who may like to sleep have habitual sleep problems.  So, I thought I’d interview my friend, Meg Casano, BSN, MA, a sleep expert, and ask her to share her top 5 sleep hygiene suggestions.  While she specializes in helping children’s sleep issues, she said these apply to teens and adults as well.  Here is what she shared wtih me!

 The building blocks for successful sleep include:

 

 1. A quiet room with unchanging noise.

Falling asleep to music or other sounds that ebb and flow (such as waves crashing on a sound machine) can disrupt your sleep.  If you use sound machine, choose a constant sound. 

2.  Screens off 30- 60 minutes before bed.  

I know, I know this is so hard, especially for teens (or adults), but it’s non-negotiable for good sleep.  Meg says she teaches her four girls that a good night of sleep is the best thing they can do to prepare for a test and that their brains do so much work for them while sleeping!  (And amazing what it does for an adult as well!) 

3.  Avoid weekend social jet lag as much as you can.  

The circadian rhythm does best with regular bed and wake times within the same 30 minute window daily. Sleeping in an extra three hours on the weekend and staying up three hours later on Friday and Saturday night is the same as flying back and forth to California every 5 days.  Think about how we would feel as adults if we did that. It’s the same for our kids!  


4.  Be careful of caffeine.  

Caffeine takes time to be eliminated from the body. If you consume caffeine, make sure you aren’t having any after 2pm. (And sad to say that includes chocolate!)

5. A dark, cool room, but warm feet. 

With all the lights out, you should only be able to make out shapes and shadows for safety. If the light is bright enough to read or clearly make out objects in the room it could be enough to disrupt the circadian rhythm and melatonin production. 

Temperatures ranging from low 60s to no more than low 70s are most ideal. 

*Cozy socks or something warm to place down by your feet can help promote sleep.  

*I don't recommend this for anyone going through peri-menopause or menopause, for women or men. Yes, men can experience menopause too!  Hot hands and feet can trigger a hot flash!

I do pretty much all of these things, AND take IN:DREAM and sleep better now than I have in a decade since having kids.

To read more about Meg or to read up on her blog, visit

https://www.babysleepscience.com/about

Be well and sleep deep!

Simone


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    https://daaleell.blogspot.com/2016/01/Movers-in-khamis-aushayt.html نقل عفش داخل خميس
    https://daaleell.blogspot.com/2016/01/Movers-in-abha.html نقل عفش داخل ابها
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    https://daaleell.blogspot.com/2016/01/Movers-in-al-ahsa.html نقل عفش داخل الاحساء
    https://daaleell.blogspot.com/2016/01/Movers-in-dammam.html نقل عفش داخل الدمام
    https://daaleell.blogspot.com/2016/02/Transfer-and-relocation-tabuk.html نقل عفش داخل تبوك
    https://daaleell.blogspot.com/2016/02/transfer-and-relocation-medina.html نقل عفش داخل المدينة
    https://daaleell.blogspot.com/2016/03/Cleanliness-in-Jeddah.html شركة نظافة داخل جدة
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    https://daaleell.blogspot.com/2016/04/Movers-in-Jeddah.html شركات نقل عفش بالمنطقة العربية
    https://daaleell.blogspot.com/2016/01/Movers-in-al-khobar.html نقل عفش داخل الخبر
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    https://daaleell.blogspot.com/2016/03/Movers-in-Jubail.html نقل عفش داخل الجبيل
    https://daaleell.blogspot.com/2016/03/Movers-in-hail.html نقل عفش داخل حائل
    https://daaleell.blogspot.com/2016/03/company-in-buraidah.html نقل عفش داخل بريدة
    https://daaleell.blogspot.com/2016/03/Movers-in-al-kharj.html نقل عفش داخل الخرج
    https://daaleell.blogspot.com/2016/03/Movers-in-alqassim.html نقل عفش داخل القصيم
    https://daaleell.blogspot.com/2016/03/Movers-sakaka-Jouf.html نقل عفش داخل الجوف
    https://daaleell.blogspot.com/2016/04/Movers-in-Riyadh.html نقل عفش بالمنطقة الوسطى
    https://daaleell.blogspot.com/2016/04/Movers-eastern-region.html نقل عفش بالمنطقة الشرقية
    https://daaleell.blogspot.com/2016/04/Anti-Jeddah-companies.html مكافحة حشرات بجدة
    https://daaleell.blogspot.com/2016/04/Transfer-and-relocation.html نقل عفش بالمنطقة الجنوبية
    https://daaleell.blogspot.com/2016/04/Movers-in-medina.html نقل عفش بالمنطقة الشمالية

    ………………………………………………………….

    https://weesaal.blogspot.com/ موقع وصال
    https://weesaal.blogspot.com/2017/03/ransfer-and-relocation-medina.html شركة نقل عفش بالمدينة
    https://weesaal.blogspot.com/2017/01/Transfer-and-relocation-Mecca.html شركة نقل عفش بمكة
    https://weesaal.blogspot.com/2017/09/Movers-in-alqassim.html شركة نقل عفش بالقصيم
    https://weesaal.blogspot.com/2017/02/Movers-in-najran.html شركة نقل عفش بنجران
    https://weesaal.blogspot.com/2017/02/Movers-in-taif.html شركة نقل عفش بالطائف
    https://weesaal.blogspot.com/2017/12/Movers-al-ahsa.html شركة نقل عفش بالاحساء
    https://weesaal.blogspot.com/2017/02/Movers-Jubail.html شركة نقل عفش بالجبيل
    https://weesaal.blogspot.com/2017/02/Movers-tabuk.html شركة نقل عفش بتبوك
    https://weesaal.blogspot.com/2016/08/Movers-in-riyadh.html شركة نقل عفش بالرياض
    https://weesaal.blogspot.com/2016/09/Movers-jeddah.html شركة نقل عفش بجدة
    https://weesaal.blogspot.com/2017/02/Movers-dammam.html شركة نقل عفش بالدمام
    https://weesaal.blogspot.com/2017/02/Movers-in-al-khobar.html شركة نقل عفش بالخبر
    https://weesaal.blogspot.com/2017/02/Movers-in-the-al-baaha.html شركة نقل عفش بالباحة
    https://weesaal.blogspot.com/2017/10/Movers-in-hafr-al-batin.html شركة نقل عفش بالحفر
    https://weesaal.blogspot.com/2017/02/Movers-in-hail.html شركة نقل عفش بحائل
    https://weesaal.blogspot.com/2017/02/Movers-in-yanbu.html شركة نقل عفش بينبع
    https://weesaal.blogspot.com/2016/08/Movers-in-Jeddah.html شركة نقل عفش برابغ
    https://weesaal.blogspot.com/2017/02/company-in-Jazan.html شركة نقل عفش بجيزان
    https://weesaal.blogspot.com/2018/10/cleaning-tabuk.html شركات تنظيف في تبوك

    Furniture moving companies in Taif on
  • https://sites.google.com/view/movers-riyadh/
    https://sites.google.com/view/movers-riyadh/movers-mecca
    https://sites.google.com/view/movers-riyadh/home
    https://sites.google.com/view/movers-riyadh/movers-jedaah-elhamdniah
    https://sites.google.com/view/movers-riyadh/movers-yanbu
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    https://sites.google.com/view/movers-riyadh/jeddah
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    https://sites.google.com/view/movers-riyadh/cleaning-mecca

    شركة نقل اثاث بابها on
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    http://fullservicelavoro.com/2019/01/12/%D8%A7%D8%B1%D8%AE%D8%B5-%D8%B4%D8%B1%D9%83%D8%A9-%D9%86%D9%82%D9%84-%D8%B9%D9%81%D8%B4-%D8%A8%D9%85%D9%83%D8%A9/ ارخص شركة نقل عفش بمكة
    http://fullservicelavoro.com/2019/01/07/transfer-movers-elkharj-furniture/ شركة نقل عفش بالخرج
    http://fullservicelavoro.com/2019/01/07/transfer-movers-baqaa-furniture/ شركة نقل عفش بالبقعاء
    http://fullservicelavoro.com/2019/02/05/transfer-furniture-in-jazan/ شركة نقل عفش بجازان

    شركة ريلاكس لنقل العفش والاثاث on
  • شركة كيان لنقل العفش بالرياض والمدينة المنورة وجدة ومكة والطائف والدمام تقديم لكم دليل كامل لشركات نقل العفش بالمملكة العربية السعودية
    https://mycanadafitness.com/ شركة كيان لنقل العفش
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    https://mycanadafitness.com/movingfurnituredammam.html شركة نقل اثاث بالدمام
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    https://mycanadafitness.com/movingfurnitureqatif.html شركة نقل اثاث بالقطيف
    https://mycanadafitness.com/movingfurnitureahsa.html شركة نقل اثاث بالاحساء
    https://mycanadafitness.com/movingfurniturekharj.html شركة نقل اثاث بالخرج
    https://mycanadafitness.com/movingfurniturekhamismushit.html شركة نقل اثاث بخميس مشيط
    https://mycanadafitness.com/movingfurnitureabha.html شركة نقل اثاث بابها
    https://mycanadafitness.com/movingfurniturenajran.html شركة نقل اثاث بنجران
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    https://mycanadafitness.com/cars-moving-riyadh.html سيارات نقل العفش بالرياض
    https://mycanadafitness.com/company-number-moving-riyadh.html ارقام شركات نقل العفش بالرياض
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    https://mycanadafitness.com/price-moving-jeddah.html اسعار نقل العفش بجدة
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    شركة كيان لنقل العفش بالرياض والمدينة المنورة on

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