Make time for ZZZZZZZZs…

Studies show that lack of sleep can contribute to depression, heart disease, hypertension, irritability, slower reaction times, slurred speech and tremors. So here are a few tips to help keep you healthy in the new year.

• Unplug the coffee pot a few hours before bedtime.  Caffeine is a stimulant, which can shift your mind into overdrive when you're trying to fall asleep.

• Nix the alcohol before bedtime, too.  It’s a sleep-stealing culprit. 

• Exercise regularly but finish at least three hours before bedtime to give your body a chance to unwind.

• Your mother was right… a warm glass of milk (or a light snack of yogurt, cottage cheese, bananas, oats, or poultry) may help you sleep like a baby. These foods contain the amino acid tryptophan, that magical ingredient that turns us into motionless blobs after a turkey dinner.  Experts say tryptophan causes our brains to produce more serotonin and melatonin, both of which are thought to induce sleep.

• Try a hot bath before bedtime followed by lying still in bed.  The drop in body temperature is said to help bring on sleep.

• Cuddle up before bed with a microwavable heating pillow.  These are great for cramps, sore muscles, tense shoulders, etc.   Buy one at your favorite bed and bath store or make your own:

Grab a clean tube sock (or fashion a rectangular pillow out of a washcloth or other soft fabric), and fill it with dry rice, birdseed or buckwheat (buckwheat holds heat extremely well).  Mix in some herbs, essential oils or spices of your choice and sew up the end.  Toss this in the microwave for 2-3 minutes, until it's warm and cozy.  Then, enjoy!  Make sure it's not too hot before you put it on bare skin and never heat it in a regular oven or near an open flame.