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Labs
Sleep Tips Compared
Gleaned from Popular Sources
(Mouse-over the column headings for an explanation.)
| Just Before Bedtime | AARP | CR | NSF | RD | WMD |
| Establish a regular bedtime routine (brushing teeth, etc.) |  |
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| Avoid exercise within 1 or more hours before bedtime. | |
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| Use relaxation techniques or mediation shortly before sleep. | |
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| Avoid caffeine or alcohol within 1 hour before bedtime. | |
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| Avoid reading a lot before bedtime. | |
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| During the Day | AARP | CR | NSF | RD | WMD |
| Go to bed and get up the same time each day. | |
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| Sleep only in your bedroom. | |||||
| Get regular, vigourous, daily exercise, preferably in the morning. | |
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| Get adequate exposure to natural daylight, or a multispectrum light, every day. | |
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| Avoid napping if possible. | |
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| Food and Drink | AARP | CR | NSF | RD | WMD |
| Avoid large meals within 1 hour of bedtime. | |
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| Consider avoiding stimulants such as nicotine, caffeine, and alcohol (in small doses) for 6 (or as much as 24 hours) before bedtime. | |
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| Avoid foods high in sugar including honey and syrup. | |
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| Avoid drinking liquids within 1 hour of bedtime. | |
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| Drink a cup of mild tea such as chamomile, valerian, kava, passionflower, skullcap, catnip or hops. | |
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| Do not retire hungry. | |
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| Eat a pre-bedtime snack rich in tryptophan such as walnuts and milk or yogurt. | |
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| The Bedroom | AARP | CR | NSF | RD | WMD |
| Keep as dark as possible | |
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| Consistent temperature. | |||||
| Slightly cool. (Losing body heat brings on deep sleep.) | |
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| Well ventilated. | |||||
| Keep the bedroom as quiet as possible. | |
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| Use "white noise" such as a fan, air filter or a white noise device. | |
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| Consider moving a pet to another room if it makes noise during the night. | |
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| Avoid doing other activities such as work, watching TV or eating. | |
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| Quality mattress as firm as possible but still comfortable, not more than 10 years old. | |
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| Sprinkle sleep-inducing scents on pillowcases and sheets, such as lavender water, vanilla and green apple. | |
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| If You Can't Sleep … | AARP | CR | NSF | RD | WMD |
| Don't lie awake. Go to another room to relax. | |
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| Consider going to bed 30 minutes later than normal. | |
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| Consider participating in cognitive therapy to control inappropriate thoughts. | |
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Before taking this or any other health supplement or therapy, consult your healthcare professional.
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