How to get a good night's rest

By Times Staff
Published March 28, 2006

---

Create a relaxing bedroom environment:

-- Choose a quality mattress, with low motion transfer and quality down pillows.

-- Keep the room quiet through the use of carpeting or rugs, drapes and wall hangings.

-- Use room-darkening window shades or curtains.

-- Set the temperature at 65 degrees.

-- Use a humidifier or dehumidifier to create "fresh air."

-- Hide or cover illuminated clocks, so you will avoid watching the time.

Reduce stress:

-- Soothe yourself with a warm bath before bedtime.

-- Write down your worries before going to bed, to put them out of your mind until the next day.

Watch your intake:

-- Avoid coffee, tea, chocolate and caffeinated soft drinks after 2 p.m.

-- Avoid alcohol within three hours of bedtime.

-- Eat a proper diet, avoiding heavy meals within five hours of bedtime.

-- Avoid foods that cause indigestion, gas or heartburn.

-- If you're hungry at bedtime, eat a light snack high in carbs and low in protein (cheese and crackers, cereal and milk, a glass of warm milk, a banana).