9 Tips To Help You Get A Good Night’s Sleep

Fall is here in full force and with less daylight most people find that their energy levels start dropping off. It just sneaks up on us and it doesn’t take long for the weather to transition into cool, rainy and often overcast days.

 

While we’re in the midst of sending children back to school, packing away our summer flip flops & cloths and generally feeling quit reminiscent of our last plunge into the pool, we forget that lurking just a few weeks away is that dreaded “day light savings time”.

 

So, like millions of others, you’re probably wondering, “why do I feel so tired, why has my get up and go, got up and went? The body clock is endogenous, meaning it keeps its own time. Therefore, with the days becoming shorter, our circadian rhythm of sleepiness/alertness gets out of synch. It’s a bit like having very mild jet lag.

 

Light is the strongest signal to our biological clock and is critical to keeping us synchronised to the external environment. It’s important to realize that it takes a little time for our bodies to catch up and re-gain balance. Part of that balance is getting enough rest.

A good nights sleep is as important as regular exercise and a healthy diet.

 

 9 tips to help you get a good nights sleep:

 

1-Avoid eating after 7 p.m. at night.

By not eating after 7 p.m. you allow your body to digest and cleanse itself without the nigt time snacks keeping your digestive system working all night long.

 

2-A warm bath

There is nothing more soothing then a warm bath to melt away your day and prepare you for sleep. Adding a few drops of your preferred essential oil will help relax you.

 

3-Avoid bright screens within 1-2 hours of your bedtime. 

The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f.lux.

 

4-Take 15 minutes to meditate

Meditation has been proven to reduce stress and create an overall feeling of peace.

 

5-Keep to a schedule

Keeping to a schedule, trains your body to start slowing down and relaxing at bedtime.

 

6-Daily Exercise

Move your body, stretch and find an aerobic activity to get you moving People who exercise regularly sleep better at night and feel less sleepy during the day.

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7-Body Work

Treat yourself to a massage an excellent way to de stress and relax the body.

 

 8-Avoid caffeine

Avoid caffeine or other stimulants before bedtime. Try some caffeine free herbal teas.

 

9-Turn your bedroom into a sleep inducing environment

A cool, dark room, comfy pillows and bedding, white noise, an essential oil diffuser and a good book. That should do the trick.