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Tips for getting a GREAT night SLEEP...

Spoiler ALERT... it starts the minute you wake up!


Looking for ways to achieve a great night's sleep to wake up feeling refreshed & energised for your day?

Here are some tips to consider:


TIP #1

- Aim to get up as soon as you wake. (Try not to hit the snooze button more than once)


CONSIDER -

Placing your phone where you need to physically get up to turn off the alarm if you have one set.



TIP #2

- Perform a body check, take some deep breaths or complete a short meditation.


CONSIDER -

To control the urge to reach for your phone or device, allow yourself to wake naturally without a bright light in your face.


TIP #3

- Make your BED.


CONSIDER -

Making your bed as soon as you are out of it, to help you start the day with a sense of achievement ready to take on your day.


TIP #4

- Get out into the morning light within an hour of waking for 10 minutes.


CONSIDER -

Enjoy your morning coffee, tea or breakfast outside OR take a morning walk OR engage in outdoor exercise if possible.


TIP #5

- Set about your day, aiming not to drink too much coffee or alcohol & Eat your meals in regular intervals.


CONSIDER -

Setting your day with familiar body patterns will help your internal clocks & circadian rhythm to establish a daily routine.


TIP #6

- Work in 90-minute cycles (if applicable) & take small breaks to recompose yourself to assist with productivity & creativity.


CONSIDER -

Deciding what you want to achieve in the day & making it manageable & achievable. Find a time to switch off from screens & stick to it daily.


TIP #7

- Re-centre yourself though out the day, limiting your exposure to white light as the day unfolds as best as you can.


CONSIDER -

Getting outside in the late afternoon/evening to help your body reconnect & recognise sleep is approaching.


TIP #8

- Move to YOUR wind-down ritual OR bedtime routine...


CONSIDER -

- Reducing your screen usage

- Adjust the brightness settings on devices.

- Eat your meal/s

- Warm shower

- Deep breathing

- Read a book

- Meditation... etc


** Try not to overthink & overwhelm your thoughts with sleep.


Create a "ritual" to follow each evening and IF you wake...implement this ritual again to encourage your brain to recognise that these steps induce sleep for YOU.


You may also want to add in: -

- an eye mask

- meditation music

- centering yourself with a body check

- deep breathing

- earplugs

Etc...


Did you find this helpful? I would love to know - hit reply to chat further - is there anything here I missed? What are some of your ritual steps to ensure quality sleep?


Speak soon


Stacey


Feel free to follow me on Instagram - using the following handles - staceygeracenutrition and insidenouthealthbannockburn



Inspired by Tom Coleman - sleep extraordinaire.






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