Insomnia Recovery
Last week, I told you the steps I take to sleep well. During the years that I suffered from insomnia, the days following a night of sleeplessness were awful. I was tired, grumpy and unfocused. Although nothing can substitute for restorative sleep, there are some things you can do to feel better and function well when you could not sleep the night before.
Morning
Get up at your regular time. Even if you can take the day off, try to maintain your usual schedule.
Have a breakfast that is high in protein and good carbs. Consider eggs, cheese, Canadian bacon, or yogurt for your protein. For your good carbs, have oatmeal, whole wheat toast, an orange, an apple or a mango. Drink green tea and caffeinated coffee before 10 am.
Do not consume any caffeine after 10 am or 12 hours before your regular bedtime.
Get 15-20 minutes of sunshine without sunscreen. If you’re fair skinned or have a personal or family history of skin cancer, check with your medical provider before using this tip.
Afternoon
For lunch, load up on good carbs such as whole wheat pasta, brown rice, and whole grain breads. Have plenty of fruits and veggies such as berries and sweet potatoes.
Get at least 30 minutes of heart pumping exercise, preferably outside.
Take a 10-30 minute nap at least six hours before your bedtime.
Evening
Avoid stressful activities like paying bills or dealing with difficult people.
Have a light dinner like a grilled chicken salad or a sandwich.
Avoid watching TV and using cell phones and other electronics two hours before bedtime.
One hour before bed, chew two Tums to prevent heartburn.
30 minutes before bed have a small, protein based snack. Try yogurt, turkey, cheese or nuts.
Engage in a quiet, calming activity before bed.
You probably noticed that some of the evening activities are similar to the suggestions for getting a good night’s sleep. You have to mentally and physically condition yourself for good sleep. Good rest prevents ailments such as diabetes and heart disease. When you sleep at least seven hours a night, you’re less likely to gain unwanted weight. For more information on how to sleep well and the benefits of adequate rest, visit www.sleepfoundation.org.
