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Wednesday, 7 September 2016

Top Tip - SLEEP

  • Minimise your alcohol, caffeine and nicotine intake late in the evening as this can disturb your sleeping patterns
  • Have a warm bath or listen to some relaxing music prior to bed
  • Create a calming bedroom environment by minimising clutter
  • Have a milky drink prior to bedtime as this can aid sleep
  • Make sure that your bed is comfortable and the temperature of the room is not too hot or too cold
  • Before you go to bed at night, turn the clock away from you so that if you wake during the night, you won't worry about the time
  • Go to bed and get up at the same time everyday if you can, as this will programme your body to sleep better
  • When in bed concentrate on your breathing.  Take a deep breath in then exhale.  When you breathe in say to yourself the work "relax", and when you breathe out say to yourself the word "calm".  Continue with this breathing pattern
  • If you do wake up in the night and can't get back to sleep, get up and do something else such as reading.  This helps break the cycle of not being able to sleep
  • Consider visiting your local health food shop for herbal suppliments such as herbal teas that can aid sleep.  Always seek advice from your doctor or pharmacist
  • Daily exercise can help you sleep.  Avoid doing exercise too close to bedtime as it can act as a stimulant
Chas, Austin Bates
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