Health Talk Today


7 Tips to Get a Good Night’s Sleep

BedIt’s 3 am and I can’t sleep … again!

When this happens, I try to relax and de-stress. But, sometimes I need to start thinking about sleep early in the day. If I wait until bedtime, it may be too late to undo the things that will keep me awake.

Here are the top tips I know to get a good night’s sleep.

1. Cut the caffeine
If you drink caffeinated coffee, tea, soft drinks like Coke or Pepsi, or indulge in energy drinks that are loaded with caffeine, drink them at least 8 hours before you plan to sleep. Caffeine stays in your system longer than you think. I know from experience that tea with my dinner can keep me awake well into the night.

2. Relax and wind down
At least 30 minutes before you plan to sleep, turn of the computer and the TV. Do something that will help you relax. Read a book, meditate, do gentle exercises like yoga, Tai Chi or stretching.

3. Bedroom environment
When you’re ready to sleep, set the room temperature to your comfort level. I think cooler is better. Turn off the lights and make the room as comfortable as possible.

4. Skip the wine
A glass of wine or other drink may help you fall asleep, but it will probably wake you during the night. And even if you don’t wake, you won’t get a good, restful night’s sleep.

5. Maintain a sleep schedule
Going to bed and get up at the same time every day. It will help your sleep/wake rhythm.

6. Think happy thoughts
This isn’t the time to get into a spirited conversation. Don’t try to solve problems. Stop worrying about things that you have no control over. Play calming music. Think pleasant thoughts.

7. Sleep supplement 
On the occasional night you just can’t sleep, a gentle, all natural sleep aid can help. I recommend Gentle Sleep Complex.

These are the things I do to help me sleep.
Be sure to leave a comment with your tips for getting a good night’s sleep.

Leave a comment with your healthy brain tips.

Marilyn Kvasnok

How to Become a Morning Person [Infographic]

I’m a night owl. I’ve always been a night owl.
I’m not sure it’s possible to change, but I’m willing to give it a shot.

How to Become a Morning Person [Infographic]

Are you a morning person?
Do you want to be a morning person?

Leave a commentwith your tips to become a morning person.

Marilyn Kvasnok

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