Relaxation techniques for better sleep - Deepstash
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Relaxation techniques for better sleep

Relaxation techniques for better sleep

  • Deep breathing. Close your eyes and take deep, slow breaths, making each breath even deeper than the last.
  • Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up to the top of your head.
  • Visualizing a peaceful, restful place. Close your eyes and imagine a place that’s calming and peaceful. Concentrate on how relaxed this place makes you feel.

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Keep in sync with your body’s natural sleep-wake cycle

Keep in sync with your body’s natural sleep-wake cycle

  • Try to go to sleep and get up at the same time every day;
  • Avoid sleeping in, even on weekends;
  • Limit naps to 15 to 20 minutes in the early afternoon;
  • Fight after-dinner drowsiness. If you get sleepy w...

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Melatonin

Melatonin

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 a...

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Be smart about what you eat and drink

Be smart about what you eat and drink

  • Limit caffeine and nicotine.
  • Avoid big meals at night (within 2 hours of bed).
  • Avoid alcohol before bed.
  • Avoid drinking too many liquids in the evening.
  • Cut back on sugary foods and refined carbs.

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Effects of exercising on sleep

Effects of exercising on sleep

  • People who exercise regularly sleep better at night and feel less sleepy during the day. 
  • The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise improves sleep quality.
  • It can take several months of regular activity before you experien...

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Nighttime snacks help you sleep

Nighttime snacks help you sleep

If you need a bedtime snack, try:

  • Half of a turkey sandwich
  • A small bowl of whole-grain, low-sugar cereal
  • Milk or yogurt
  • A banana

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Influence exposure to ligh

Influence exposure to ligh

During the day:

  • Expose yourself to bright sunlight in the morning. 
  • Spend more time outside during daylight. 
  • Let as much natural light into your home or workspace as possible.

At night:

  • Avoid bright screens withi...

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 Improve your sleep environment

Improve your sleep environment

  • Keep noise down. Earplugs may help.
  • Keep your room cool (around 65° F /18° C).
  • Make sure your bed is comfortable
  • Reserve your bed for sleeping and sex. No TV or working in bed - it will be easier to...

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Ways to get back to sleep

Ways to get back to sleep

  • Try not to stress over your inability to fall asleep again.
  • Make relaxation your goal, not sleep.
  • If you’ve been awake for more than 15 minutes, get out of bed and do a quiet, non-stimulating activity.
  • Postpone worrying and brainstorming.

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CURATED FROM

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lau_w

Healthy mind in a heathy body is a motto I live by.

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