Days at the office or home with the kids can be challenging. De-stressing and getting a good night's sleep are important in order to recharge for the next day. Sleeping is essential to function in everyday life. In addition to the many health benefits of sleep, there are other factors that make sleep absolutely necessary to life such as concentration, memory, energy, muscular repair and cellular repair. Chronic lack of sleep increases the risk for developing obesity, diabetes, cardiovascular disease and infections. (Mark Stibich, Ph.D) Sleeping can be tough for many people and with all of life's distractions, it's often hard to fall asleep or stay asleep. These tips to winding down your day may help you have a better night's rest. 1. Turn off tv's and computers approximately two hours before bedtime. The stimulation that comes from this type of electromagnetic stress can keep your brain ticking into the wee hours of the night causing you to become more stressed and even aggravated. Instead, leave that last email until you wake up in the morning and dvr your favorite show for the next day. Let your brain rest before you go to bed and you just might fall asleep faster and be able to stay asleep. 2. Indulge in some pampering. It's you time! Take an extra long, hot shower or bath. The warm water can help relax tired and achy muscles and calm your nerves. Add in some lavender bath soak or shower gel to further the relaxation process and set the scene with relaxing candles. Moisturize your skin after with the scented lotion of your choice. Give yourself a light massage as you apply the product. Not only do you deserve total relaxation but the calming atmosphere can help you fully unwind. 3. Breathe deeply. Engaging in deep breathing or meditation before bedtime can help lower your heart rate leading to a more relaxed state of mind. Let yourself further relax by committing to 5 to 10 minutes of breath work or light meditation. An easy breathing exercise can be performed by breathing in deeply to the count of 4, holding the breath for the count of four and slowly exhaling for the count of 4. This sequence can be done continuously for as long as you like. Consciously breathe out all of your mental or physical stress with each breath. 4. Read for relaxation. Try reading a book or magazine prior to bed. Reading can take the mind to a positive state similar to the unconscious mind, allowing both your body and mind to relax. Find a magazine and catch up on the current trends and tips or a book you've always thought about reading. This is also a great time to catch up on that book you have been meaning to get back to. 5. Time for tea. Try some relaxing hot tea to soothe you. The warmth of the beverage and the effects of a relaxing tea can help slow your system down and lull you to sleep. Stay away from caffeine and stick to caffeine free variations such as chamomile which also has a mild sedative effect.
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