regular exercise- pretty much anything to quicken your breath for 30 to 40 minutes at least 4 times a week improves your sleep quality. you can always split it up into two 20-minute sessions but don't do a session in the evening since the simulation coming from a workout can just cancel the benefit.
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| a self portrait |
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| elvis says it needs bananas |
combine your carbs and proteins- carbs help your brain use trypotphan (amino acid causing sleepiness) and proteins help build that acid. a light bedtime snack of peanut butter on toast or low fat cheese and crackers provide just that!
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| a splash.. or 2.. of vodka would help! |
drink cherry juice- such a yummy fruit drink is rich in melatonin (helps your body regulate the sleep/wake cycle)
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| what would mr. miyagi say? |
try tai chi: meditative version of martial art helps you have longer and deeper sleep.
make a schedule!: hit the hay and get up at the same time daily. go easy on yourself on the weekends tho! :)
chill out- a cool bedroom lowers your core body temperature (initiates sleepiness). start at 65 degrees and adjust if needed
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| who wears this much makeup in the bath anyway? |
soak yourself: a warm bath doesn't just help you relax and forget your day's troubles. it also raises your internal temperature which allows you to fall asleep easier, and into a deeper sleep.
check your meds: lots of over the counter pills interfere with your sleep by keeping you up or contributing to sleep apnea. do your research.
use some lavender: drop a few drops of essential oils on a cloth and slip it under a pillow. this can help you experience sounder sleep. you can always use a diffuser or iron pillowcases with scented water.
turn off the lights- turn off tv and computer, turn alarm clocks away from you... no glow
don't be tempted to veg out- when you're tired you may have the urge to veg out and this can cause sleep loss. stay busy throughout the day and you will find yourself sleeping more soundly.
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| looks familiar. |
don't be tempted to veg out- when you're tired you may have the urge to veg out and this can cause sleep loss. stay busy throughout the day and you will find yourself sleeping more soundly.
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| 20 minute limit? oh, each book! :) |
when you wake in the night go ahead and read. choose something boring and take it to another room and limit it to 20 or 30 minutes.
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| no.. both are for me. |
no caffeine after 2 pm. resist the cup of joe in the afternoon to get you out of the afternoon slump. go for a walk instead.
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| just purrrrr-fect! |
use an eye mask- when you cover your eyes, you close them sooner!
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