Making New Year's Resolutions? Put sleep at the top of your list

"Almofadas" by Castelaa - Own work. Licensed under Public Domain via Wikimedia Commons

Here are 10 simple ways to add "better sleep" to your goals for 2016:

1. Put your smartphones and other handheld electronic devices away 1 HOUR BEFORE BED.
2. Eat smaller, leaner portions at dinnertime at least two (ideally three) hours before bed.
3. Spray lavender mist on your pillow at bedtime.
4. Learn yogic breathing and practice it if you are struggling to sleep.
5. Wear an eye mask if streetlights outside are keeping you awake.
6. Invest in a new pillow. It doesn't have to be expensive, it just has to support your neck and spine.
7. Drink an ice-cold glass of water at bedtime to help encourage a lower core temperature for sleep.
8. Give yourself permission to nap... and then take a nap if you need one.
9. Use a saline nasal spray at bedtime to keep your nasal and sinus passages clear.
10. Stop all consumption of caffeine products by no later than 3pm.

Don't let GERD ruin your Thanksgiving OR your sleep

According to the International Foundation for Functional Gastrointestinal Disorders (IFFGD), "Gastroesophageal Reflux Disease (GERD) is a chronic disease that can occur when stomach contents repeatedly flow backwards into the esophagus (food pipe). Though generally a treatable disease, serious complications can result if GERD is not treated properly." GERD can have a dramatic impact on sleep, leading to risks of aspirating these stomach acids while sleeping, aggravating obstructive sleep apnea (OSA), and experiencing the sleep fragmentation that comes with every time you wake up to the discomfort of heartburn symptoms.

The IFFGD encourages people who have long-term problems with heartburn (more than once a week, worsening, or continuous over time) to talk to their doctor, as these symptoms may signal something more serious than occasional digestive distress caused by overeating. An accurate diagnosis can help you find the correct treatment so you can sleep comfortably again.

More information at the IFFGD website