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Sleep better than baby

Kim West, LCSW-C, a sleep expert near Annapolis, Maryland, and author of Good Night, Sleep Tight, offers tips for achieving restful slumber, which may in turn naturally boost your memory. Go to bed and wake up at around the same time daily. Routines “condition” us for sleep, which makes it easier to fall asleep and...

Kim West, LCSW-C, a sleep expert near Annapolis, Maryland, and author of Good Night, Sleep Tight, offers tips for achieving restful slumber, which may in turn naturally boost your memory.

  • Go to bed and wake up at around the same time daily. Routines “condition” us for sleep, which makes it easier to fall asleep and stay asleep.
  • Give yourself plenty of time to wind down. Listen to quiet music, take a bath, or read a book.
  • Get some natural light in the afternoon. Try to leave the house or briefly escape your artificially lit office cubicle by going for a walk or sitting in a sunny room.
  • Eat dinner at least three hours before going to bed.
  • Take a nap if you need to catch up on your Zs. Just keep it to a short 20- to 30-minute siesta or commit to a 90- to 100-minute snooze session so you don’t wake up during a non-REM sleep cycle and feel groggy afterward.

Good to know: Don’t try to boost your memory with the herbal supplement ginko biloba because it hasn’t been proven safe for use during pregnancy.

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