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7 Steps to better sleep....
August 2013
By Colette Maat

Given that sleep plays such a huge role in our overall
physical & emotional health, the better quality you get, the
more benefits you will experience as a result.

1. Exercise regularly; something as simple as taking a brisk
walk regularly can help improve sleep. Avoid doing aerobic
type activity within 3 hours of bed time, as this will
counteract the sleep enhancement benefits.
2. Cut down on coffee, especially later in the day and avoid
chocolate, and/or high sugar snacks within 3 hours of
3. Avoid alcohol before bed. Sounds contradictory given
that alcohol is known to induce sleep, however this is a very
deceptive practice in that it promotes 'disturbed' sleep and
therefore reduces the overall quality of a proper night's
4. Bring bedtime as close to 10pm as possible, with the goal
of actually being asleep by 10.30pm. This brings sleep
pattern in line with the body's natural rhythms and
promotes the healthiest and best quality sleep possible.
5. Work on reducing stress wherever that may show up in
your life. Having a daily practice to address this is optimal,
such as regular meditation, time spent in nature, quiet
reflection time, yoga or other more active de-stress
practices, such as exercise classes, team sports, martial arts
6. Have a 'wind down' time leading up to bedtime. Start to
quiet the mind, prepare the body for restful sleep by having
a nice warm soak in the bath, light some candles, burn some
essential oils, drink chamomile tea. Watching the news or
other stimulating sensationalism before bed is not going to
promote peaceful sleep!
7. Have your bedroom a peaceful and restful environment,
free from technology such as tv screens, laptops, iphones,
and other technical devices. Unplug from the world in order
to invite sleep to do it's amazing work of rejeuvenation.
If you are having difficulty with either falling asleep, or
waking up and not being able to get back to sleep, it could
be that your hormones are out of balance.
I could be time for a consultation to get you back on track
and sleeping quality and rejeuvenative zzzz's again.
I'd love to connect & help you.

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