DOBLIN CONTINUED FROM PAGE 75
1. All electronic devices must be shut off and removed from the bedroom at least 30 minutes prior to bedtime.
2. Make sure you have eaten three hours before bedtime( no later) so that you don’ t go to sleep on an empty stomach. 3. Take a warm bath with Epsom salts or a warm shower. 4. Avoid caffeine after 2 p. m. 5. Keep your bedroom dark, quiet and cool— the ideal temperature is 60 to 67 degrees. A drop in body temperature prompts signals to our brain that it’ s time to sleep. 6. The bedroom should be only for sex and sleep. 7. Sleep in the nude, pajamas, a T-shirt or underwear – never clothes from the day.
8. Light stretching, deep breathing, yoga and meditation all help relax your body and transition your mind to sleep.
9. Read fiction( like novels or poetry) or philosophy. Nothing work-related or stimulating. 10. Sip chamomile or lavender tea to ease yourself into sleep mode.
11. Before bed, write a list of what you are grateful for. It’ s a great way to make sure your blessings are the last thing on your mind before you fall sleep.
12. In case you wake up during the night thinking about something that needs to be done the following day, keep a pen and pad by your bed so you can write it down, discharge that stress and fall back asleep. d
Dr. Michael Doblin graduated from the University of Missouri in 1972. He maintained a successful dental practice for more than 37 years. For the past five years, Dr. Doblin has been involved exclusively in treating snoring and obstructive sleep apnea. He is dedicated to educating people and helping them sleep better. From his offices in Fair Lawn and Trenton, he is able to screen, evaluate and treat snoring and sleep apnea.
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