ven days a week.
- Avoid caffeine, nicotine, alcohol and stimulant medications close to bedtime.
- Reserve vigorous exercise for morning or late afternoon. Opt for more relaxing exercises at night.
- Avoid large meals at bedtime. Keep evening snacks in the 100-200 calorie range.
- Elderly people and night-shift workers should be sure to get good light exposure during “daytime” from indoor lighting, while closing blinds, etc. 1-2 hours before bedtime to help set the Circadian rhythm.
- Use the bed only for sleeping and sex. Try not to read, eat or watch television in bed.
- Keep your sleep environment comfortable, pleasant and climate-controlled.
About the Author:
Holly F. Lofton, MD, is currently an Associate Physician at the Geisinger Center for Nutrition and Weight Management in Danville, PA. Her specialty is geared toward adapting life-long lifestyle changes that lead to successful weight-loss as well as caring for patients undergoing bariatric surgery.