Simple steps to a better sleep

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29 Jun 2016 - General

It takes a toll on everything from your job performance and sex life to overall health. And in women it’s been associated with feelings of hostility, depression, and anger, as well as higher risks of diabetes and heart disease.

Here, are ways to get the zzzzzzzzzzzz’s you need.

  1. Tune in with a relaxing soundtrack while the buzzing trucks pass by or you snoring partner vibrates ur bed.
  2. Try this progressive relaxation technique, says Catherine Darley, ND, director of the Institute of Naturopathic Sleep Medicine in Seattle. Curl your toes tightly for a count of seven, and then relax. Repeat through each muscle group, working up from your toes to your neck. (it helps!!)
  3. Your daily routine affects how well you sleep. A sleep log can help you make those connections, Every day, record how much caffeine you drink, when and how much you exercise, what you eat, when you go to bed and wake up, and your total sleep time. Share this with your sleep specialist.
  4. People doze off easier and sleep better when the room temperature is on the cooler side. Set your Air conditioning to around 18 degrees or lower. 
  5. Instead of mulling over the day’s events when you get in bed, try journaling about the big stuff at least two hours earlier, so your mind is not racing when you turn in. Right before bed, try picturing any tranquil scene, like a day at the beach? or a day at the spa? whichever that makes you calm. Over time, the new routine will help cue your brain to settle down

Try these out. Sleep tight....

I would like to add the following tips on how to attain good and solid sleep: 1. Avoid taking caffeinated substances before going to bed, 2. Avoid taking megavitamin/mineral capsules or tablets before retiring at night, 3. Soundproof your bedroom, 4. Use thick curtains to avoid the entry of sunlight into your bedroom, 5. Maintain optimal temperature in your bedroom, 6. Use comfortable bed and beddings, 7. Avoid taking long naps at daytime, 8. Practice retiring at night at regular time, 9. Deve...
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