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Get Your Best Night's Sleep Tonight!

Shannon C. Mar 12, 2015

Getting a good night's sleep is essential to a healthy mind and body.  Of course, with hectic schedules, kids, and other distractions, getting enough sleep is easier said than done.  Here are some tips on how to fall asleep from the National Sleep Foundation.

  1. Keep a Standard Bedtime and Wake-Up Time.  Yes--even on weekends!  Going to bed and waking up around the same time every day helps keep your body's internal clock regulated, leaving you less groggy come Monday morning.

  2. Practice a Relaxing Bedtime Ritual.  Stress, excitement, and anxiety make it tough to fall asleep; try doing an activity that will help you relax and unwind before bed.  Try reading a book, listening to a soothing playlist, or writing in a journal. 

  3. Avoid Electronics.  At night time, our body naturally produces melatonin, which helps us fall asleep.  When we have bright screens in our faces at night, that production process gets out of whack.  Try leaving your phone face-down on the night stand, that way it won't bother you if the screen lights up, and you can still use it as an alarm. 

  4. Avoid Naps, Especially in the Afternoon.  A good nap may get you through your busy day, but if you cannot fall asleep at night, you should rethink your napping routine.  If you do nap, make sure to keep it under 90-minutes, the best length being 30-60. 

  5. Exercise Daily.  A good workout will help you sleep better at night.  The harder the workout, the better you will sleep, and you can do it at any time of the day--just don't let it get in the way of your bed time. 

  6. Avoid Alcohol, Cigarettes, and Heavy Meals.  These things can all disrupt your sleep.  Eating a big or spicy meal can cause indigestion that could keep you up or even wake you up in the middle of the night.  While many enjoy a night cap before bed, know that alcohol has two stages:  stimulating and sedating.  Research shows that, when consumed at night, the stimulating phase lasts longer than if you were to have a drink during the day.  So while you think that your evening drink will help you sleep, it will actually disrupt your sleep cycle for the first couple of hours.  Nicotine is also a stimulant, which will keep your body at an alert state, rather than a relaxed state once you have had a cigarette or two. 

Having a relaxed body and mind is an extremely important element when getting a good night's sleep.  Regular massage can help relax your mind and your body.  Whether it's getting out that pesky knot that has been bothering you all week, or getting a nice, relaxing massage, we have a massage therapist for any of your needs. 

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