
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
https://taplink.cc/thewinapi
https://sleek.bio/thewinapi
https://solo.to/thewinapi
biolinky.co/thewinapi
https://bit.ly/3HcwRO1
https://thewinapi.com/
https://thewinapi.com/ 솔루션분양
https://thewinapi.com/ 카지노api
https://thewinapi.com/ 카지노사이트
https://thewinapi.com/ 바카라사이트
https://thewinapi.com/ 온라인카지노
https://thewinapi.com/ 카지노솔루션
https://thewinapi.com/ 온라인슬롯사이트
https://thewinapi.com/ 카지노사이트게임
https://thewinapi.com/ 카지노사이트검증
https://thewinapi.com/ 카지노사이트추천
https://thewinapi.com/ 안전카지노사이트
https://thewinapi.com/ 안전카지노사이트도메인
https://thewinapi.com/ 안전한 카지노사이트 추천
https://thewinapi.com/ 바카라사이트게임
https://thewinapi.com/ 바카라사이트검증
https://thewinapi.com/ 바카라사이트추천
https://thewinapi.com/ 안전바카라사이트
https://thewinapi.com/ 안전바카라사이트도
https://thewinapi.com/ 안전한 바카라사이트
http://toolbarqueries.google.com.uy/url?sa=t&url=https://thewinapi.com/
http://toolbarqueries.google.com.tw/url?sa=t&url=https://thewinapi.com/
http://toolbarqueries.google.com.tr/url?sa=t&url=https://thewinapi.com/
http://toolbarqueries.google.com.sa/url?sa=t&url=https://thewinapi.com/
http://toolbarqueries.google.com.py/url?sa=t&url=https://thewinapi.com/
http://toolbarqueries.google.com.pr/url?sa=t&url=https://thewinapi.com/
http://toolbarqueries.google.com.pk/url?sa=t&url=https://thewinapi.com/
http://toolbarqueries.google.com.pe/url?sa=t&url=https://thewinapi.com/
http://toolbarqueries.google.com.my/url?sa=t&url=https://thewinapi.com/
http://toolbarqueries.google.com.hk/url?sa=t&url=https://thewinapi.com/
http://toolbarqueries.google.com.gt/url?sa=t&url=https://thewinapi.com/
http://toolbarqueries.google.com.gh/url?sa=t&url=https://thewinapi.com/
https://clients1.google.com.ar/url?sa=t&url=https://thewinapi.com/
https://clients1.google.com.ag/url?sa=t&url=https://thewinapi.com/
https://clients1.google.co.zm/url?sa=t&url=https://thewinapi.com/
https://clients1.google.co.za/url?sa=t&url=https://thewinapi.com/
https://clients1.google.co.ve/url?sa=t&url=https://thewinapi.com/
https://clients1.google.co.uz/url?sa=t&url=https://thewinapi.com/
https://clients1.google.co.ug/url?sa=t&url=https://thewinapi.com/
https://clients1.google.co.th/url?sa=t&url=https://thewinapi.com/
https://clients1.google.co.nz/url?sa=t&url=https://thewinapi.com/
https://clients1.google.co.kr/url?sa=t&url=https://thewinapi.com/
https://clients1.google.co.ke/url?sa=t&url=https://thewinapi.com/
https://clients1.google.co.il/url?sa=t&url=https://thewinapi.com/
https://clients1.google.co.id/url?sa=t&url=https://thewinapi.com/
https://clients1.google.co.cr/url?sa=t&url=https://thewinapi.com/
https://clients1.google.co.ck/url?sa=t&url=https://thewinapi.com/
https://cse.google.co.ck/url?sa=t&url=https://thewinapi.com/
https://cse.google.co.bw/url?sa=t&url=https://thewinapi.com/
https://cse.google.cm/url?sa=t&url=https://thewinapi.com/
https://cse.google.cl/url?sa=t&url=https://thewinapi.com/
https://cse.google.ci/url?sa=t&url=https://thewinapi.com/
https://cse.google.ch/url?sa=t&url=https://thewinapi.com/
https://cse.google.ch/url?sa=i&url=https://thewinapi.com/
https://cse.google.cg/url?sa=t&url=https://thewinapi.com/
https://cse.google.cd/url?sa=t&url=https://thewinapi.com/
https://cse.google.by/url?sa=t&url=https://thewinapi.com/
https://cse.google.bs/url?sa=t&url=https://thewinapi.com/
https://cse.google.bi/url?sa=t&url=https://thewinapi.com/
https://cse.google.bg/url?sa=t&url=https://thewinapi.com/
https://cse.google.be/url?sa=t&url=https://thewinapi.com/
https://cse.google.be/url?sa=i&url=https://thewinapi.com/
https://cse.google.ba/url?sa=t&url=https://thewinapi.com/
https://cse.google.az/url?sa=t&url=https://thewinapi.com/
https://cse.google.at/url?sa=t&url=https://thewinapi.com/
https://images.google.ca/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://images.google.by/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://images.google.bs/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://images.google.bi/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://images.google.bg/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://images.google.bf/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://images.google.be/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://images.google.ba/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://images.google.ba/url?q=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://images.google.az/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://images.google.at/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://images.google.as/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://images.google.am/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://images.google.al/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://images.google.ae/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://images.google.ae/url?q=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://images.google.ad/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://maps.google.co.ke/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://maps.google.co.jp/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://maps.google.co.in/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://maps.google.co.il/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://maps.google.co.id/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://maps.google.co.cr/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://maps.google.co.bw/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://maps.google.cm/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://maps.google.cl/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://maps.google.ci/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://maps.google.ch/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://maps.google.cd/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://maps.google.cat/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://maps.google.ca/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.co.tz/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.co.th/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.co.nz/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.co.ma/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.co.ls/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.co.kr/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.co.ke/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.co.jp/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.co.in/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.co.il/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.co.id/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.co.cr/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.co.bw/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.cm/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.cl/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.ci/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.ch/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.cd/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.cat/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.google.ca/url?sa=t&url=https://winapikeudora30.blogspot.com/2023/03/instructions-to-find-actual-success-at.html
https://www.gamja888.com/ – 바카라사이트,카지노사이트,카지노게임사이트,온라인바카라,온라인카지노,Gamja888
https://gamja888.com/ – 퀸즈슬롯
https://gamja888.com/ – 맥스카지노
https://gamja888.com/ – 비바카지노
https://gamja888.com/ – 카지노주소
https://gamja888.com/ – 바카라추천
https://gamja888.com/ – 온라인바카라게임
https://gamja888.com/ – 안전한 바카라사이트
https://gamja888.com/ – 바카라
https://gamja888.com/ – 카지노
https://gamja888.com/ – 퀸즈슬롯 카지노
https://gamja888.com/ – 바카라게임사이트
https://gamja888.com/onlinebaccarat/ – 온라인바카라
https://gamja888.com/millionclubcasino/ – 밀리언클럽카지노
https://gamja888.com/safecasinosite/ – 안전카지노사이트
https://gamja888.com/baccaratsiterecommendation/ – 바카라사이트추천
https://gamja888.com/ourcasino/ – 우리카지노계열
https://gamja888.com/slotmachine777/ – 슬롯머신777
https://gamja888.com/royalcasinosite/ – 로얄카지노사이트
https://gamja888.com/crazyslot/ – 크레이지슬롯
https://gamja888.com/onlineblackjack/ – 온라인블랙잭
https://gamja888.com/internetroulette/ – 인터넷룰렛
https://gamja888.com/casinoverificationsite/ – 카지노검증사이트
https://gamja888.com/safebaccaratsite/ – 안전바카라사이트
https://gamja888.com/mobilebaccarat/ – 모바일바카라
https://gamja888.com/howtowin-baccarat/ – 바카라 필승법
https://gamja888.com/meritcasino/ – 메리트카지노
https://gamja888.com/baccarat-howto/ – 바카라 노하우
youube.me
instagrme.com
youubbe.me
Instagrm.me
Instagrme.net
internetgame.me
instagrme.live
naverom.me
facebokom.me
https://www.instagrme.com/ – 바카라사이트,우리카지노,온라인바카라,카지노사이트,실시간바카라
https://instagrme.com/ – 퀸즈슬롯
https://instagrme.com/ – 바카라게임
https://instagrme.com/ – 카지노주소
https://instagrme.com/ – 온라인카지노
https://instagrme.com/ – 온라인카지노사이트
https://instagrme.com/ – 바카라게임사이트
https://instagrme.com/ – 실시간바카라사이트
https://instagrme.com/ – 바카라
https://instagrme.com/ – 카지노
https://instagrme.com/woori-casino/ – 우리카지노
https://instagrme.com/theking-casino/ – 더킹카지노
https://instagrme.com/sands-casino/ – 샌즈카지노
https://instagrme.com/yes-casino/ – 예스카지노
https://instagrme.com/coin-casino/ – 코인카지노
https://instagrme.com/thenine-casino/ – 더나인카지노
https://instagrme.com/thezone-casino/ – 더존카지노
https://instagrme.com/casino-site/ – 카지노사이트
https://instagrme.com/gold-casino/ – 골드카지노
https://instagrme.com/evolution-casino/ – 에볼루션카지노
https://instagrme.com/casino-slotgames/ – 카지노 슬롯게임
https://instagrme.com/baccarat/ – baccarat
https://instagrme.com/texas-holdem-poker/ – 텍사스 홀덤 포카
https://instagrme.com/blackjack/ – blackjack
youube.me
gamja888.com
youubbe.me
Instagrm.me
Instagrme.net
internetgame.me
instagrme.live
naverom.me
facebokom.me
https://www.youubbe.me/ – 카지노사이트,바카라사이트,슬롯사이트,온라인카지노,카지노주소
https://youubbe.me/ – 카지노검증사이트
https://youubbe.me/ – 안전한카지노사이트
https://youubbe.me/ – 슬롯카지노
https://youubbe.me/ – 바카라게임
https://youubbe.me/ – 카지노추천
https://youubbe.me/ – 비바카지노
https://youubbe.me/ – 퀸즈슬롯
https://youubbe.me/ – 카지노
https://youubbe.me/ – 바카라
https://youubbe.me/ – 안전한 바카라사이트
https://youubbe.me/ – 온라인슬롯
https://youubbe.me/casinosite/ – 카지노사이트
https://youubbe.me/baccarat/ – 바카라
https://youubbe.me/baccaratsite/ – 바카라사이트
https://youubbe.me/pharaoh-casino/ – 파라오카지노
https://youubbe.me/제왕카지노/ – 제왕카지노
https://youubbe.me/mgm카지노/ – mgm카지노
https://youubbe.me/theking-casino/ – 더킹카지노
https://youubbe.me/coin-casino/ – 코인카지노
https://youubbe.me/solaire-casino/ – 솔레어카지노
https://youubbe.me/casino-game/ – 카지노게임
https://youubbe.me/micro-gaming/ – 마이크로게이밍
https://youubbe.me/asia-gaming/ – 아시아게이밍
https://youubbe.me/taisan-gaming/ – 타이산게이밍
https://youubbe.me/oriental-game/ – 오리엔탈게임
https://youubbe.me/evolution-game/ – 에볼루션게임
https://youubbe.me/dragon-tiger/ – 드래곤타이거
https://youubbe.me/dream-gaming/ – 드림게이밍
https://youubbe.me/vivo-gaming/ – 비보게이밍
youube.me
gamja888.com
instagrme.com
Instagrm.me
Instagrme.net
internetgame.me
instagrme.live
naverom.me
facebokom.me
https://www.youube.me/ – 카지노사이트,바카라사이트,바카라게임사이트,온라인바카라,인터넷카지노
https://youube.me/ – 퀸즈슬롯
https://youube.me/ – 카지노주소
https://youube.me/ – 비바카지노
https://youube.me/ – 카지노추천
https://youube.me/ – 카지노게임
https://youube.me/ – 온라인카지노사이트
https://youube.me/ – 카지노
https://youube.me/ – 바카라
https://youube.me/ – 온라인카지노
https://youube.me/ – 카지노게임사이트
https://youube.me/sandscasinoaddress/ – 카지노검증사이트
https://youube.me/royalcasinoseries/ – 로얄카지노계열
https://youube.me/slotmachinesite/ – 슬롯머신사이트
https://youube.me/maxcasino/ – 맥스카지노
https://youube.me/baccaratgamesite/ – 바카라게임사이트
https://youube.me/casimbakorea-casino/ – 카심바코리아 카지노
https://youube.me/mobilecasino/ – 모바일카지노
https://youube.me/real-timebaccarat/ – 실시간바카라
https://youube.me/livecasino/ – 라이브카지노
https://youube.me/onlineslots/ – 온라인슬롯
https://youube.me/sandscasinoaddress/ – 바카라 이기는방법
https://youube.me/safecasinosite/ – 안전카지노사이트
https://youube.me/ourcasinosite/ – 우리카지노사이트
https://youube.me/sandscasinoaddress/ – 샌즈카지노주소
https://youube.me/baccarat-rulesofthegame/ – 바카라 게임규칙
https://youube.me/baccarat-howtoplay/ – 바카라 게임방법
gamja888.com
instagrme.com
youubbe.me
Instagrm.me
Instagrme.net
internetgame.me
instagrme.live
naverom.me
facebokom.me