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Shut down those activities that stimulate your mind, such as work, emails, internet browsing and even watching TV.
Try reading a book, taking a bath, listening to music or practicing some gentle yoga or meditation. Develop rituals that work for you.
Dump it all out. Write some lists, or simply use the "worry diary" technique and jot down all of the things you’re stressing about.
Do this before your "power down" time. This helps your mind let these things go. Once they're written down, you can relax; there's no chance you'll forget them.
If you’re experiencing sleeping problems:
Aim to go to bed and wake up at the same time every day.
If you’re experiencing sleeping difficulties it’s also a good idea to keep a record of exactly when you do get to bed, how often (and for how long) you wake during the night and what time you get up.
This information will be helpful for your clinician if you decide to visit your GP or a psychologist for help with sleeping.
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A night routine is the things you do immediately prior to going to bed.
Three benefits of having a decent night routine:
Stay hydrated. Dehydration can make you feel sluggish and tired when you want to be awake.
Decide when the workday ends. Establish a cut off time for work-related emails and phone calls as well.
Have a healthy dinner.
When you need a snack closer to bedtime, reach for something light and healthy.
Take time to tidy. Waking up in an orderly space will work wonders for your mood.
Prepare for tomorrow.When you don’t have a million things to do upon waking, it’s easier to fall asleep.
The snowy hill represents the brain, the people sledding are like the memories, and the trails left behind are the synapses in the brain.
Think of the brain as a hill covered in snow, ...
A memory device that helps you retain and retrieve information simply with the use of retrieval cues to encode information in the brain.
Is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle.
Your brain secretes more melatonin when it’s dark, making you sleepy, and less when it’s light, making you more alert.
However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm
During the day: