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Tips To Help You Sleep

    1. Be consistent: Your body clock craves consistency. Try to get up at around the same time every morning, and go to bed early rather than sleep in when you are sleep deprived. (Tip: Get to bed by 10pm each weeknight. The best hours of sleep are between 10pm and midnight.)
    2. Keep fit: Lack of physical exercise can contribute to low mood, over active mind, anxiety and depression. Making sure you are getting adequate exercise earlier in the day may help to ease these symptoms.
    3. Skip the night cap: One drink can induce drowsiness, but two or more drinks will reduce the quality of your sleep. Studies have shown that people who drink alcohol just before bed actually have poorer sleep and are far more restless.
    4. Avoid stimulants and stimulating environments in the hour prior to bedtime: Stimulants may be physical – such as coffee, tea, chocolate, and sugar – or may be environmental, such as electronic media. If your bedroom is noisy, bright, or poorly ventilated, it could be interfering with your sleep quality. These distractions may not wake you up, but they can interrupt the transition into deeper phases of sleep. Keep your bedroom free of television and clutter, eliminate any distracting noises, and block out as much light as possible.
    5. Use relaxation techniques: Try breathing, stretching or meditation techniques to calm the mind and release tension from muscles.
    6. Take a bath: Add 1/2 cup of Epsom Salts and soak in the bath for half an hour. Adding a few drops of essential oil such as lavender, rose or geranium can be very relaxing.
    7. Drink herbal teas: To soothe the nervous system, such as chamomile, passionflower and lemon balm tea. (Tip: We love liquorice tea before bed because it helps with sugar cravings and doesn’t wind you up.)
    8. Try natural supplements: Valerian, magnesium and lemon balm are natural supplements that help promote a restful sleep. Valerian works as a mild sedative and sleep-promoting agent. Lemon balm has traditionally been used for the relief of tenseness, restlessness and irritability and magnesium helps supports the nervous system.
    9. Stay cool: Your body actually needs to lose heat in order to sleep well, but if your bed is too hot the body may not be able to sufficiently cool itself, and sleep quality can be affected. Between seasons, a blanket or two may be more desirable than a quilt.
    10. Don’t overeat: Indulging in a large meal within 1-2 hours of going to bed can elevate your metabolic rate and interfere with sleep. Keep dinner light and try to eat at least two hours before slumber.
     
    • Informative Informative x 1
  1. I just get out of bed and walk around, maybe eat something light and sometimes that works. Try not to stress that you can't sleep, because the more you do the more you won't be able to fall asleep.
     
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