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5 Ways to Sleep Better

Sundays are the day when I am getting the family ready for the week ahead.  If a friend were to stop by, have a chat, offer a laugh or some wisdom around that time, well…that would be perfect!

5 surefire ways to sleep better and longer

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Avoid caffeine after 1:00-2:00.

Do you feel the afternoon slump and have trouble shutting down at night.  You might be caffeine sensitive and need to drink water and HYDRATE in the afternoon instead.  Dehydration mimics lethargy and hunger. Be careful drinking caffeinated drinks late in the afternoon. You may be caffeine sensitive, and not know it. The afternoon energy drink instead of water could keep you from falling into a restful nights sleep.

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Can’t fall asleep without the TV on?

You may not be getting sleepy BECAUSE the TV is on. For some, the devices like laptops, phones, screens, can make it hard to sleep because of the light emanating from these devices is activating the brain.  If you have trouble sleeping, it will take an effort to change your habit, but avoiding electronics before bed will help you shift into sleep mode. The blue light shuts down your body’s ability to make adequate melatonin (the hormone that makes you sleepy).

It’s simple, but this one isn’t easy.  Time to get back to our youth and trade our screens for a book.

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Avoid heavy meals in the evening (ok, at least 3 hours before you hit the sheets)

Ok, I am huge on this!  Your metabolism is slowest in the evenings and most people are not going out salsa dancing after their last meal.  Think to yourself, “It doesn’t require a lot of calories to push buttons on the remote control or computer.” That is how the majority spend the evenings.

If you are like most, you want to save your calories all day, because you don’t know what is going to happen after work or after kid events.  This thinking is the biggest sabotage to having control over those evening hours. Your will power is at it’s lowest, your brain is tired and those early morning intentions are hardest to remember when the sun goes down.  Fueling your body during the day will set you up for fewer cravings in the evenings.

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Even though we aren’t children, we need to keep a sleep schedule.

Go to bed at the same time and wake up at the same time, 7 days a week.    This helps your body’s clock to regulate and will help you fall asleep and stay asleep for the night.  We had it right with bedtime routines for kids. That predictable pattern was a way of transitioning the little ones into sleep.  The same is true for you. We are great big kids who still need care and attention.

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Sleep Aids

Counting sheep have you tending the flock? You might need a little more help than the tips above.  Be sure to use something low in melatonin so that your body does not become dependent on a sleep aid.  1.5mg is a safe dosage for melatonin. 3.0 mg and above shuts down the body’s ability to make it on its own.  This is my favorite choice for sleep aids. I get drowsy like Benadryl, sleep and dream like I am pregnant, and wake up feeling refreshed having gotten a SOLID night sleep.

Bonus reason to sleep: Studies show increasing your sleep by an hour a night over the course of a year can lead to a 14.3 pound weight loss!

Sweet Dreams!

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Originally posted 2019-10-13 16:56:40.

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