Health
Simple Rules for a Good Night's Sleep
A good night's sleep is one of life's great pleasures -- and a wretched night of tossing and turning, one of its real miseries. British sleep expert Jim Horne says that by following a few simple rules, you can awaken "with a sparkle that lasts the day."
Horne, a professor in charge of the sleep research laboratory at Britain's Loughborough University, suggests that bedtime rituals should include a long, warm bath with soothing aromatherapy oils. And while you are settling in for a long soak, relax with a good book.
Yogurt is recommended, or perhaps a cup of hot milk, because, he says, it contains trytophan, a natural tranquilizer. Sometime during the evening, you could find a five-minute walk at a leisurely pace a calming experience. And as a final treat, mix up a nightcap, Horne says, "but only if you have not had a drink all day."
Other rules include going to bed and getting up at about the same time each day, if possible, which will allow you to enjoy an occasional late night or early morning without suffering ill effects. Horne also recommends avoiding "heavy, rich meals" and concentrating instead on foods with high calcium and magnesium content.
Horne, a professor in charge of the sleep research laboratory at Britain's Loughborough University, suggests that bedtime rituals should include a long, warm bath with soothing aromatherapy oils. And while you are settling in for a long soak, relax with a good book.
Yogurt is recommended, or perhaps a cup of hot milk, because, he says, it contains trytophan, a natural tranquilizer. Sometime during the evening, you could find a five-minute walk at a leisurely pace a calming experience. And as a final treat, mix up a nightcap, Horne says, "but only if you have not had a drink all day."
Other rules include going to bed and getting up at about the same time each day, if possible, which will allow you to enjoy an occasional late night or early morning without suffering ill effects. Horne also recommends avoiding "heavy, rich meals" and concentrating instead on foods with high calcium and magnesium content.
