Exercise can help to reduce stress
while also supporting sleep.
CONTINUED FROM PAGE 7
“Exercise reduces stress, supports falling and staying asleep, and makes you healthy tired as opposed exhausted tired,” she says. Watch what you consume and stop eating two to three hours before sleep. Avoid caffeine after noon. “Alcohol might make you feel relaxed, but it will disturb your rapid eye movement sleep and have you up using the bathroom,” says McMillan. Gear down for a calm body and mind. Read, craft or do a puzzle. Shut down screens and tech at least 90 minutes before sleep. Their blue light interferes with the sleep hormone melatonin. “I recommend getting rid of all the technology out of the bedroom,” she says. “Keep your bedroom for sleep and sex.” Make your bedroom dark, cool and comfortable.
Launder your sheets weekly. Replace an old mattress. White noise machines can be helpful. If you’re not asleep after 20 to 30 minutes, get up and do something quiet until you feel sleepy and try again. Challenged by worries? Write them down in a book and put it away. “It gives you permission to let that go,” she says. “I strongly recommend we practise kindness to ourselves and to others so we have a more peaceful
mind as we head into the end of our day.” If sleeplessness persists, or comes on
suddenly without explanation, McMillan says to talk to a health-care provider to rule out a medical cause. “Take your sleep seriously,” she says. “The impact on your health and well-being can be really impaired when you’re not well rested.”
8 MATURE
Powered by FlippingBook