10 Tips to Sleep Well Naturally

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10 Tips to Sleep well naturally www.vegetarianzen.com

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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 of 10 Tips to Sleep Well Naturally

Page 1: 10 Tips to Sleep Well Naturally

10 Tips to Sleep well

naturally

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Page 2: 10 Tips to Sleep Well Naturally

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

Page 3: 10 Tips to Sleep Well Naturally

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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Page 4: 10 Tips to Sleep Well Naturally

Relax & unwind before bed

3

meditate

read for pleasure

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Page 5: 10 Tips to Sleep Well Naturally

Write down your thoughts

4

Make a to-do list for tomorrow

Write in a journal

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Page 6: 10 Tips to Sleep Well Naturally

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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Page 7: 10 Tips to Sleep Well Naturally

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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Page 8: 10 Tips to Sleep Well Naturally

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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Page 9: 10 Tips to Sleep Well Naturally

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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Page 10: 10 Tips to Sleep Well Naturally

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

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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!