Sleeping Tips 

A good nights sleep is just as important as regular exercise and a healthy diet.

Increase your time in the natural sunlight during the day, this helps keep your circadian rhythm healthy.
This improves daytime energy as well has night time sleep quality and duration.
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Reduce your exposure to blue light, exposure to light during the day is beneficial but night time blue light
exposure has the opposite effect. The blue light makes your brain think it is still daytime.This reduces hormones   like melatonin which help you relax and get deep sleep. Ideally turn off TV or any mobile devices
2 hours before going to bed.

Do not consume caffeine late in the day. When you consume caffeine later in the day, the caffeine stimulates   your nervous system and may stop your body from naturally relaxing at night. Caffeine can stay elevated
in your blood for 6-8 hours. Therefore drinking large amounts or coffee after 3-4pm is not advisable,
especially if you are sensitive to caffeine or have trouble sleeping. If you crave a cup of coffee/tea  stick with herbal decaffeinated teas/coffee.

Reduce irregular or long day time naps - While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.

Try to sleep and wake at consistent times , your body's circadian rhythms functions on a set loop, aligning itself with Sunrise and Sunset.

Take a melatonin supplement, melatonin is a key sleep hormone, that tells your brain when it's time to relax and head to bed.(Check with your doctor)

Consider these other supplements - Ginkgo Biloba, a natural herb with many benefits. It may aid sleep, relaxation and stress reduction.
Valerian root - can help you to fall asleep
Magnesium -responsible for ver 600 reactions within your body, magnesium can improve relaxation and enhance sleep quality.
Lavender - a powerful with many health benefits, lavender can induce a calming and sedentary effect to
improve sleep place a few drops on a handkerchief in the room. or burn essential oils before you go to sleep.

Do not drink alcohol before bed as this can negatively affect your sleep and hormones. Alcohol is known to increase the symptoms of sleep apneas, snoring and disrupted sleep
 patterns. It also alters melatonin production which plays a key role in your body's circadian rhythm.

 Optimise your bedroom environment - These factors include temperature, noise, external lights, type
of clothing you are wearing in bed, duvet or covers if they are too light or to heavy or the wrong tog rating in your quilt. Make your bedroom a relaxing, calming, quiet, clean enjoyable space.

Set your bedroom temperature body and bedroom temperature can affect your greatly. if you are having hot flushes, wear cotton cool night wear, keep the bedroom window open and have layers on your bed, sheets and a cool tog duvet, have a glass of water by your bed to keep hydrated. 

 Do not eat late in the evening - Eating late at night may effect both sleep quality and natural release  of melatonin. Eating late can also make you feel uncomfortable when you lay down to sleep and
lead to poor sleep.

Relax and clear your mind in the evening - Try to have a  pre- sleep routine that helps you to relax. maybe take a
hot bath, listen to calm music,deep breathing, read a book visualisation or meditating before you listen to a
Blueprint for sleep.

Take a relaxing shower or even bathing your feet in hot water can help you relax and improve sleep.

Rule out a sleeping disorder - see your doctor if you continue to struggle  to sleep.

Get a comfortable bed or mattress and pillow- check that your mattress is comfortable not too old with lumpy bits sticking out as that will definitely not help your sleep.

 Exercise regularly but not before bed. Exercise is the best science backed ways to improve your mind sleep and health, it can enhance all aspects of sleep and has been used to reduce symptoms of insomnia.

 Do not drink any liquids before bed although hydration is important, drink throughout the day and not too late at night otherwise it will wake you up to go to the toilet and disrupt your sleep.

Get yourself into a healthy pattern, choose a time to go to sleep and stick to it, set your alarm at the same time everyday and enjoy good sleep patterns.

Tracie.