Not What I Expected by Rita Eichenstein PhD

Author:Rita Eichenstein, PhD
Language: eng
Format: epub
Publisher: Penguin Group, USA
Published: 2015-03-03T16:00:00+00:00

Eliminate screen time before bed (the glare from computer screens, phones, and tablets has been found to disrupt natural circadian rhythms and keep you awake long into the night). I know you may feel left behind on your latest favorite TV series, but honestly, your sleep comes first.

Engage in at least a bit of physical exercise during the day. Twenty minutes of heart-pumping, adrenaline-rushing cardiovascular exercise does wonders. Break a sweat.

Have a regular sleep routine that promotes relaxation. For my patients, I have developed a short yoga series of five stretches in five minutes to relax the body and get ready for sleep. I also recommend baths with Epsom or sea salts before bed as an alternative to showers.

Use the love hormone, oxytocin. You can generate this feel-good chemical through physical touch (it doesn’t have to be sex). Cuddle with your kid or your partner for a few minutes before bedtime to get the oxytocin flowing. If you have a pet, you may get the same effect from spending some quality time with it. A study in Japan found that dog owners who played with their dogs and looked into their eyes for more than 2.5 minutes during the play session experienced a 20 percent increase in oxytocin.16

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