Help Your Body Set Good Sleep Patterns

Try to maintain a consistent bedtime and wake schedule

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2. No smoking, caffeine or alcohol before bed. 

  • Nicotine and caffeine are stimulants which can interfere with sleep.  
  • Alcohol – although a depressant – interferes with the ability to sleep well.

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3. Limit TV and other “screen time” before going to bed.  

  • The light from these devices can confuse our bodies’ sleep signals, interfering with the ability to fall asleep and sleep well.

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4. Get regular exercise! 

  • Using up restless energy and dispersing Cortisol through activity will help you sleep better!
  • Daily exercise for 20-30 minutes increases your deep sleep

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5. Consider Tracking Your Sleep

  • Use a fitness tracker or a journal 
  • Identifying trends in your personal sleep habits may help you find things you can change, to improve your sleep quality.

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6. Practice Good Nutrition

  • Avoid big meals and drinking lots of liquids just before bed. 
  • Consume magnesium-rich foods to enhance the quality of your sleep: Cashews, almonds, pumpkin & sesame seeds, bran, spinach, chives, edamame & dark chocolate all fit the bill.

5. Try a Sound Spa

  • The sounds of waves, raindrops, crickets, or even a little white noise can soothe you to a deeper sleep.

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