10 tips to sleep well naturally
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We've all had nights when sleep has just eluded us. Tossing and turning, flipping and flopping...maybe worrying about a test at school or a meeting at work, maybe for no apparent reason whatsoever. Fortunately, there are some good habits you can learn (as well as some bad ones you can work on getting rid of!) to help you get a good night's rest. If you find this slideshow helpful and would like to learn more, please visit our website, www.vegetarianzen.com and search for podcast episode VZ 043 - Sleep Well Naturally.TRANSCRIPT
10 Tips to Sleep well
naturally
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Keep a regular schedule
1 Go to bed at or near the same time each
evening
Limit “sleeping-in” to no more than
an hour
Maintain your sleep schedule on
weekends as well when possible www.vegetarianzen.com
Darker is better 2 Check for unconventional light sources, such as
the blue LED lights on electronics
Turn off the TV
Don’t use electronics with lighted screens
(computers, iPads, phones)
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Relax & unwind before bed
3
meditate
read for pleasure
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Write down your thoughts
4
Make a to-do list for tomorrow
Write in a journal
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Don’t exercise within 4 hours of
going to bed
5
Your body needs time to cool down from
strenuous exercise
If you want to move, consider relaxing
yoga poses or stretches
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Limit caffeine to the early hours of
your day
6
Caffeine is a stimulant
Caffeine remains in your system for 8
hours – long after you stop feeling the
effects your brain still does!
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if you are a smoker, quit!
7
Nicotine withdrawal pangs can wake you up
throughout the night
Smoking can make breathing problems like
sleep apnea worse
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try sleep-inducing scents
8 Lavender may decrease heart rate & blood pressure
Others calming scents include chamomile, rose,
jasmine, sandalwood
To make your own pillow mist, combine 1/2 cup of
water, 1/2 teaspoon of witch hazel and 4-5 drops of
essential oil to a spray bottle and shake it up. Then
just spray a mist over your pillows before bed
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foods that may help you sleep
9 Melatonin-producers: cherries, tomatoes,
grapes, walnuts
Bananas – contain natural muscle relaxants,
magnesium & potassium
Sweet potato – a complex carb that contains
potassium www.vegetarianzen.com
FOOds to avoid before bedtime
10
High fat
Sugar
Dark chocolate (or any chocolate,
really)
Spicy foods
Proteins
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For more information:
Website - www.vegetarianzen.com
Vegetarian Zen podcast on iTunes / Stitcher
Facebook - VegetarianZen
Twitter - @VegetarianZen
Thank you!