Healthy Living

Taking a Nap Break Instead of a Coffee Break

Other tips: Check for a sleep disorder, use natural sleep aids, and try gentle exercises

  • Sleepiness on the job can be related to sleep apnea. If you experience daytime fatigue, attend a sleep study session and get diagnosed with sleep apnea. Untreated this sleep disorder will cause high blood pressure atrial fibrillation, congestive heart failure, stroke, liver problems, and diabetes.
  • Use natural sleep aids at night. Magnesium and calcium are sleep boosters. When taken together they become very powerful. Take magnesium and cancel out potential heart problems that might arise because of sleep deprivation.
  • Melatonin is a hormone that controls your sleep patterns. It naturally induces sleep. Try takin g0.3 to 0.5 milligrams of melatonin before going to bed.
  • Try gentle yoga or stretching before going to bed. Use easy yoga stretches in bed and follow your yoga stretches with meditation Close your eyes and for about 10 minutes and pay attention to nothing but your breathing.
  • Take valerian. Valerian is a common sleep remedy for insomnia. Medical scientists discovered valerian increases deep sleep, the generalquality of sleep, and help you fall asleep faster. Take 200 to 80 milligrams of valerian before bed. As a caveat, up to 10 percent of those who use valerian feel keyed up which keeps them from sleeping. If this happens to you, take valerian during the day instead of before bedtime.
  • Establish a relaxing bedtime routine. Take a warm bath or shower, listen to soft music, and avoid the use of electronic devices with a screen.
  • Go to bed when you are sleepy. If you aren’t sleepy at bedtime, do something relaxing to help you wind down.
  • Keep your bedroom as a place for sleep. Light, noise and temperature levels should be comfortable and don’t let them disturb your rest. Avoid engaging in activities other than sex or sleeping in your bedroom. Teach your body to know this room is for nighttime activities.