![]() ![]() (And no, playing Candy Crush on your phone doesn’t count.) After that shower or bath, give yourself at least 20 minutes of “wind down time” in a dimly lit room doing something relaxing like reading or meditating. “This will increase your body temperature, but as your body temperature comes down this will encourage melatonin (a hormone that promotes sleep) to bring on drowsiness,” says pediatric sleep expert Joanna Clark. About 45 minutes before your desired bedtime, take a warm (not hot) shower or bath. Here’s a tip that you can use before, during and after pregnancy. To keep acid reflux at bay, stay away from spicy foods, skip the late-night snacking and eat smaller, more frequent meals throughout the day (instead of three big ones). Stay hydrated by taking regular sips of water throughout the day (instead of gulping down a giant water bottle in the p.m.) and cut out caffeine (a well-known diuretic). If you’re waking up multiple times a night to pee, try cutting out liquids a few hours before hitting the sack to see if it helps. ![]()
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