9 Tips for a Great Night’s Sleep

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By Sandra Chaloux

Worried Caucasian woman sitting on bed

1. Reserve your bed for sleep – and sex. Avoid watching TV and using electronics in bed as blue screens disrupt your circadian rhythm and sleep cycle. Unplug at least one hour before your bedtime.

2. Balance your blood sugar. Eat your last meal at least three hours before bedtime to give your blood sugar time to stabilize.

3. Take a warm bath. Include 1-2 cups of Epsom salts or try adding a few drops of essential oils like lavender.

4. Eat cherries. Tart cherries increase your production of melatonin, the hormone that controls your sleep cycles. Eat some tart cherries or drink about four ounces of cherry juice.

5. Limit caffeine. Limit coffee, black and green tea and other beverages that contain caffeine to mornings. Avoiding caffeine after noon will give your body time to purge remaining caffeine from your system before sleep time.

6. Avoid napping. If you’re struggling with insomnia, naps that are an hour or longer can actually make it harder to fall asleep at night.

7. Practice meditation. Relax every muscle in your body starting with your feet. Take a few deep breaths, and then focus on each inhale and exhale for 10-20 minutes.

8. Use essential oils. Add essential oils to a diffuser and place near your bed. The best essential oils for sleep are lavender, vetiver, frankincense, ylang ylang, cedarwood and other calming blends.

9. Try an over-the-counter supplement. Melatonin and chamomile may help some people fall asleep. Be sure to check with your doctor first and buy only U.S. Pharmacopeia (USP) verified supplements.

Sandra Chaloux (Sandra@wellnesshubnova.com) is the founder of WellnessHubNOVA.com, the premier source for alternative medicine information and consumerrecommended service providers in Northern Virginia.


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