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Getting Better Sleep

A recent article on Cincinnati’s addressed common sleep myths and shared better sleep tips by Michael Bruis, Ph.D., author of “Beauty Sleep” and clinical director of the sleep division for Arrowhead Health in Glendale, Ariz. Here are some tips that Bruis shared:

How to condition yourself to fall asleep:

Sunlight - Try spending time in the sunlight, particularly in the morning. This can stimulate production of melatonin in the body, which helps regulate the sleep-wake cycle.

Exercise - Getting about 20 to 30 minutes of cardio earlier in the day can help enhance sleep. Getting exercise too closely to bedtime can actually make falling asleep more difficult.

Eating Right - Avoid rich, heavy meals late at night. Fatty foods are harder to digest, making it uncomfortable to sleep.

Routine - Sleep in a cool, dark room and find something relaxing to do close to bedtime such as reading or listening to music. Be sure to go to bed and wake up at about the same time every day to keep the sleep-wake clock regular.

Avoid the Clock - Make sure an alarm clock is not within view of the bedside. Waking up in the middle of the night and checking to see the time can actually cause stress, making it more difficult to fall back asleep.

Manage Stress - Try mediation, breathing exercises, progressive relaxation or stretches for stress-management to help transition between wake and sleep.

Bruis also debunks myths and shares stretching techniques that help reduce muscle tension before bed. Find out more on WCPO’s website. (

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