Chasing down a good nights sleep

Sleep Hygiene - once you investigate and understand possible causes for your insomnia make a plan to tackle it, firstly sleep hygiene:
๐Ÿ’œ Avoid caffeine after 1pm
๐Ÿ’œ Aim for 30 minutes of exercise daily but avoid exercising too close to bedtime
๐Ÿ’œ Keep a daily consultant wake up time - I know if I sleep in at the weekend it totally goes against me, I always feel more tired ๐Ÿ˜ด 
๐Ÿ’œ Don't over nap during the day if you can avoid it
๐Ÿ’œ No heavy meals after 8pm
๐Ÿ’œ practice relaxation exercises, check out any of the breathing exercises I have talked about before
๐Ÿ’œ No phone or screen at least 30 minutes ideally an hour before you go to bed, remember it weakens the brain
๐Ÿ’œ Keep your room dark and cool

For night sweats & flushes
๐Ÿ’– Wear light night clothes
๐Ÿ’– Check your bedding, very often people don't realise but their bedding can be making things worse...
๐Ÿ’– Keep a cool room
๐Ÿ’– Relaxation
๐Ÿ’–Accept the symptoms, resistance is exhausting, you will make progress by accepting what is going on in your body and look to find ways to relieve it.

Don't underestimates the power of cortisol and the importance of good sleep hygiene here.๐Ÿ˜ด
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'A ruffled mind makes a restless pillow' Charlotte Bronte.

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More physical activity = more grey matter