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Easy Ways to get a Good Night’s Sleep

Eat food with magnesium in it-

Magnesium helps your heart, muscles, and immune system function properly and it is help to sleep in night. Try chowing on magnesium-rich foods such as pumpkin seeds, spinach, and Swiss chard. Or pop a ZMA supplement, another form of magnesium, about half an hour before bedtime.


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Take a power nap during the day-

A short nap 20-30 minutes can help to improve mood, alertness and performance. Napping is a natural way to revive your energy. For a quick boost of alertness, experts say a 20-to-30-minute power nap is adequate for getting back to work in a pinch.


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Use your bedroom only for sleep and relaxation-

Reserve the bed for bedtime-only activities so the mind associates the bedroom with relaxation. Work and bills, not so much. It's the cardinal rule of sleep hygiene: Your bedroom should be a calming, comfortable haven—designated for sleep only. The more clutter and distractions you're up against at night, the harder it will be to transition into sleep. People use bedroom as an office and as an entertainment room.


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Keep your bedroom slightly cool-

Between 60 and 75 degrees Fahrenheit is ideal. A room with extreme temperatures leads to more frequent awakenings and lighter sleep. By keeping your sacred space free from clutter you can reduce mental and physical stressors. That mild drop in body temperature induces sleep. Science dictates that temperatures between 60 and 75 degrees Fahrenheit are ideal sleeping conditions.


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Take a hot shower or bath before bed-

This can help the mind relax, while the rise and fall of body temperature induces sleepiness. A warm shower helps initiate that sleepy, tired feeling prior to bed time because the resulting drop in body temperature slows down metabolic functions like heart rate, breathing, and digestion. The warm water also dilates blood vessels, allowing more blood and oxygen flow into tight, stressed out muscles throughout the body.


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Set a daily wake up time-

Irregular bedtime and wake-up hours can lead to poor sleep patterns? Some of the most successful people in the world are early risers. It’s simple, if you wake up early, you get more done. According to many sleep experts, it’s important to establish a proper sleep routine to improve the quality of your sleep as this helps to set your body’s “internal clock” to establish a routine - making it easier for you to sleep and wake naturally.


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Make up for lost sleep-

Stayed up too late the past few nights? Tack on an extra hour tonight to repay sleep debt and get back on track. A few restless nights—what sleep researchers call acute sleep deprivation—is an easy debt to repay. Just snooze for three to four more hours than usual over the weekend, and you should be back on track. It’s much harder to catch up on sleep if you have chronic sleep deprivation—logging fewer than five hours for an extended period of time.


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Don’t toss and turn-

Can’t fall asleep? If you’ve been lying in bed awake for more than 20 minutes, get out of bed and try a relaxing activity like reading or listening to mellow music. Thinking about not sleeping will bring on even more anxiousness — it’s a vicious cycle.


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Check the medicine cabinet-

The secret to a better night’s rest could be changing or reducing the dosage of your medication. Doctors prescribe medications with the best intentions, but many common medications can interfere with sleep as a side effect. Certain over-the-counter ones can, too. For example, some medications, including those for high blood pressure and asthma, can keep you up all night with insomnia, while others, like cough, cold, and flu medications, can disrupt sleep. And certain medications, such as antihistamines, can cause daytime drowsiness. In fact, sleepiness is one of the most common side effects of medications. Talk to a doctor about potential side effects and how to deal with them.


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Turn the alarm clock away from your face-

Watching the time tick by can actually because more stress and make it harder to fall asleep. Plus, artificial light from electronic gadgets can mess up our circadian rhythm, making our bodies’ think it’s time to stay up and party.


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Sniff some lavender-

This scent can actually be an antidote to insomnia. In one study, researchers monitored the brain waves of subjects at night and found that those who sniffed lavender before bed had more deep sleep and felt more vigorous in the morning. Another study of infants found that they cried less and slept more deeply after a bath with lavender scented oils. Of course, lavender is not a cure for insomnia, but having oils, candles, or sachets in your room could be a calming part of your bedtime routine.


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Try progressive muscle relaxation-

Starting with the feet, tense the muscles. A big part of cognitive-behavioural therapy for insomnia is learning exercises to help your body relax before bed. One way to do this is through progressive tensing and relaxing of your muscles while lying in bed. A nightly meditation practice that involves focusing on the breath can also help prepare the body for sleep.


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Dim the light-

Bright lighting, in particular the “blue light “emitted by most electronic devices, might contribute to sleep disturbances. Too much light, right before bedtime may prevent you from getting a good night’s sleep. In fact, one study recently found that exposure to unnatural light cycles may have real consequences for our health including increased risk for depression. Regulating exposure to light is an effective way to keep circadian rhythms in check.


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Get some fresh air-

Extra sleep, medication, and positive thinking can make you well again. When you spend more time outside, you will be able to receive more of this chemical, which will better regulate your sleep cycle. Therefore, you will be able to fall asleep more easily because of this reaction that takes place when you spend time outside. Each body eventually develops its own cycle of sleeping and waking up.



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Drink something warm-

While a glass of warm milk might not be medically proven to bring on sleep, the relaxation that comes with sipping on a mug of a ”comfort drink" like warm milk, hot chocolate, or tea can make those eyelids a bit heavier. Few foods have a reputation for curing insomnia quite like warm milk.


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Put a clove of garlic under your pillow-

The sulphurous compounds in garlic along with its aroma have a calming effect that helps improve the quality of your sleep. The smell may be difficult to get used to at first, but after a few days it won’t be a problem and you’ll praise it as the best remedy for insomnia. What’s more is that it even has a positive effect on physical performance as garlic helps recharge your energy for the next day.


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