List
AGuide to Getting Your Zzz ’ s
If there were a way to pay for extra sleep , we would probably do it . But like other aspects of a healthy lifestyle – eating right , staying fit – the key to agood night ’ s sleep is maintaining the right habits . Now that we ’ respringing forwardwith daylight-savingtime , we asked DR . ALANKLUKOWICZ , aMountainside Hospital-affiliatedpulmonologist withasubspecialty in sleep medicine , how to optimize our sleep routines .
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EIGHT TIPS FOR GETTING A GOOD NIGHT ’ S SLEEP
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CLOCK FORWARD , BEDTIME BACK
During daylight-saving time , the clock jumps ahead one hour , and you need to adjust your circadian clock . For a few days , go to bed 15 minutes to a half-hour earlier at night than youusually would , and getupahalf-hour beforenormal in the morning . Getting into the bright sunshine earlier helpsreset your biological clock .
CONTROL THE CLIMATE
When the heat kicksin , make surethe air in your bedroom is a little moist ; mucous membranes tend to dry out , especially when the mouth is open . Cooler temperatures alsopromotebettersleep .
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LOOK AWAY FROM THE SCREEN
Try not to look at an illuminated screen after 10 pm . The bright light from computers , handheld devices and TVs offset circadian rhythms .
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NEITHER HUNGRY NOR FULL
Having a small snack in mid-evening prevents hunger , which keeps you awake , and fullness , which can cause acid reflux and heartburn .
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EXERCISE EARLY
Physical activity wakes the body up , so try to stop exercising up to three hours before going to bed .
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WELL-POSITIONED
Sleepingonyour side is conducivetoa good night ’ ssleep . Even if you don ’ t suffer from sleep apnea , you can have an obstruction lying on your back .
7ALLERGY ALERT
If you suffer from spring allergies , get anasal spray or anti-allergy pills
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to avoid apersistent nasal drip . STIFLE THE STIMULATION
People sleep better in a dark room with no music or noise . Avoid reading in bed , too . As the saying goes , your bed is only good fortwo things , and one is sleep .
KLUKOWICZ : COURTESY OFCHIARA MARABABOL ; OTHERS : STHINKSTOCK
16 SPRING 2017 MONTCLAIR MAGAZINE