Tips for a better Sleep!

Day #13 blog

Do you get a good night’s sleep? Do you put yourself to bed at the same time every night? Here are some tips to help create a  more relaxed sleep,

Try not napping after 3pm so you can relax into bed at night.

Drink less fluids in the evening to avoid visiting the washroom in the middle of the night.

Run a warm bath with some “Epsom Salts  add some lavender if you are stiff and sore at the end of the day,

Make a hot cup of “Valerian Root tea” –  One of the oldest herbal sleep remedies, Valerian root has been shown to help people get a better night’s sleep. It can be found in pill, liquid or tea form.

Foods that make you want to Snooze!

 These  “healthy foods” are known to make you sleep better:Dairy products: cottage cheese, cheese, milk , Soy products: soy milk, tofu, soybean nuts, Seafood,Poultry,Whole grains,Beans,Rice,Hummus,Lentils,Hazelnuts, Peanuts, Eggs,Sesame seeds, sunflower seeds.

Don’t forget to eat 2 hours before sleep!

Healthy Evening Snacks Foods that are high in carbohydrates, calcium,protein also make ideal sleepy bedtime snacks.Examples are :(whole-grain cereal with milk) ,(hazelnuts and tofu) ,(1/2 cup oatmeal with 1 tbsp raisins), ( a glass of warm milk),(peanut butter sandwich/toast , 1 tsp ground sesame seeds ,1tbsp sunflower seeds)

Yoga exercises before bedtime can be great source of  relaxation.Stretch and then Meditate,sitting quietly in a room for 15 minutes can calm and prepare your body for relaxation.

Soothing music can also be beneficial. Perhaps the sounds of nature or the ocean will be just the relaxation you need.

Release anxiety,  fill your thoughts with tranquility by thinking of a place or a time which brought you great happiness.

Turn off the TV or any other distraction that is keeping you awake ,choose to read to calm your body. Lie in bed, turn off the lights, and just try to relax.

Lavendar is quite powerful,   This herb can come in the form of a tea or as an essential oil that can be used in a bath, in potpourri or even used as a massage oil. Place a drop on your pillow before crawling into bed!

Go to bed at the same time everynight many people make the mistake of staying up to late, honor your body and sleep!

Get up at the same time every morning get up even on the weekends at the same time, this allows your hormones to stay on track.

Visualizing a peaceful, relaxing  place. Close your eyes  and feel your body relaxing, feel a warmth running from your toes slowly up through your body ,imagining every body part becoming relaxed.  Visual a peaceful ,calm place you love to visit.. Float into a wonderful sleep!

Inspired Changes,


in Leah Hemstreet, Wellness by inspiredchanges Comments are off