Thursday, October 4, 2012

how to FINE TUNE YOUR SLEEP


Unless you fall asleep at the drop of a hat or stay asleep all night every night, I believe any tips to help you achieve a sound sleep will be an added bonus.

Here are some tips I found on BellaMUMMA to help get your sleeping back on track. 

In the morning ~ Wake up the same time every day, whether it is 5:30 or 8:30. I am an early riser and I am usually awake any where between 5:30 and 6:30. Waking at the same time will help maintain your circadian rhythms and help make you fall asleep the same time everynight. As soon as you wake up, get into some sort of daylight situation quickly as bright light suppresses the production of melatonin {a sleep inducing hormone in your brain} to help set your body clock.

In the afternoon ~ At lunchtime choose wisely as a high fat diet has been linked to disrupted sleep. (I am eating healthier and sleeping much better). At least three hours before bed do some exercise that raises your heart rate. Aerobic exercise in the late afternoon can help you burn off the stress of the day and raise your body temperature to help deepen your sleep later on.

In the evening ~ Eat dinner several hours before bed to give your body time to digest. Try to avoid spicy or heavy foods if you are prone to heartburn. If you drink wine or beer, do so 3-4 hours away from bedtime as alcohol may speed the onset of sleep and in turn can disrupt your sleep cycle.

 Before Bedtime ~ Avoid watching intense television shows, paying bills or engaging is stimulalting activities an hour or two before bedtime. Dim the lights to stimulate the release of melatonin and do a few relaxing yoga poses or 10 minutes of deep breathing or meditation. HAve a relaxing bath with a few drops of lavender oil.


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