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20 Tips for a Better Night’s Sleep

Learn how to get a better night's sleep with these 20 tips for sleep.


READER'S COMMENT:
"All that I learned from this article was that the author may be suffering from sleep deprivation-or bad writing..These are facts-not "tips"!! "

Tip 6. In a small study in the Annals of Internal Medicine, researchers found that when dieters slept 5½ hours a night for two weeks, they burned less fat and more muscle than those who slept 8½ hours. Other research shows that sleeping less than 5 hours per night may cause weight gain to settle around your midsection. Cortisol secretion (the stress hormone linked to belly-fat accumulation) is at its lowest at night, but sleep loss boosts cortisol the day after a night of poor sleep.

Tip 7. Some research has found that exercising less than 3 hours before bedtime lowers sleep quality, but it doesn’t prevent you from falling asleep.

Tip 8. “As night begins, your body temperature falls and reaches its coolest after you go to bed. So if it’s hot and humid and you can’t cool down you won’t sleep well,” says Daniel McNally, M.D., director of the Sleep Disorders Center at the University of Connecticut Health Center.

Tip 9. According to the National Institutes of Health, it is best to avoid large meals late at night as a large meal can cause indigestion that interferes with sleep.

Tip 10. Because alcohol is a sedative, drinking alcoholic beverages may help you fall asleep, but as little as two drinks can cause you to sleep less restfully and wake up more frequently. Alcohol-related sleep disturbances are worse for women, say researchers at the University of Michigan.

Next: More Tips for Better Sleep »



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