HEALTH TIP #7:

Tips on how to improve your sleep?

Adequate sleep is absolutely essential to maintaining a healthy body. When you sleep your body rebuilds itself. In our fast-paced, stressed-out society, many people are having trouble sleeping.

If you have trouble sleeping, here are a few tips to help you improve your sleep:

·         Avoid caffeinated beverages or foods — caffeine is a stimulant that can keep you awake.

·         Lower the lights in the house 1-2 hrs before bed — light suppresses melatonin, the hormone that helps you fall asleep.

·         Make your bedroom a sleep-inducing environment — a quiet, dark and cool room can help promote sleep.

·         Try relaxation techniques — breathing or meditation exercises.

·         Try drinking warm milk or non-caffeinated herbal teas before bedtime.

·         Having your evening snack about 2-3 hours before bed vs. just before bed.

·         Limit high sources of protein and fat for your evening snack and focus more on carbs such as fruit and grains. Carbohydrates help in the production of serotonin while protein suppresses the production. Serotonin plays a role in the development of melatonin.

·         Make sure that you have a healthy diet and practice regular physical activity.

 

If these techniques or any other techniques that you have tried don’t seem to work, it would be recommended that you speak to your doctor or a psychologist in order to get to the root cause of why you are not sleeping well.

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