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Naturally Improve the Quality of Your Sleep

In order to get a good night's sleep, why not try these simple, yet effective tips:

1. Keep a sleep schedule

By getting up and going to bed at the same time every day, you will feel much more energised and refreshed.

  • Set a regular bedtime.
  • Wake up at the same time every day.
  • Nap to make up for lost sleep.
  • Fight after–dinner drowsiness and do something mildly stimulating to avoid falling asleep, for instance calling a friend, or getting clothes ready for the next day.

2. Naturally regulate your sleep cycle

Melatonin is a naturally occurring hormone that helps regulate your sleep-wake cycle and its production is controlled by light exposure. Your brain should produce more in the evening, when it's dark, to make you sleepy, and less during the day when it's light and you want to stay awake.

  • Increase light exposure during the day – try a light therapy box, removing sunglasses or simply spend more time outdoors during the day.
  • Boost melatonin production at night – Turn off the TV or computer, use low wattage bulbs and when it's time for bed, make sure the room is dark.
  • Take CherryFlex™ daily for enhanced Melatonin production at night.

3. Create a relaxing routine for bedtime

  • Make sure your bed is comfy.
  • Try to keep noise out.
  • Keep your room cool.
  • Have a warm bath.
  • Listen to soft music.
  • Do some easy stretches.
  • Read a book or magazine by a soft light.
  • Listen to books on tape.

4. Eat well and get plenty of exercise

  • Stay away from big meals at night.
  • Avoid alcohol before bed.
  • Cut down on caffeine.
  • Avoid drinking too many liquids in the evening.
  • Quit smoking. Nicotine is a stimulant.

5. Get anxiety and stress under control

Relaxation is helpful for everyone, but especially for those struggling to sleep because of worry and stress. Practicing relaxation techniques before bed is a great way to unwind, calm the mind, and prepare for sleep. Why not try:

  • Deep breathing. Close your eyes and take deep, slow breaths ensuring each breath is deeper than the last.
  • Try visualising a peaceful place. Close your eyes and imagine a place that is calming and peaceful for you. Concentrate on how relaxed this place makes you feel.

6. Ways to get back to sleep

  • Stay out of your head. Attempt to not stress over the fact that you're awake or your inability to fall back to sleep as that very stress and anxiety encourages your body to stay awake.
  • Aim for relaxation, not sleep. Consider trying a relaxation technique such as visualisation, deep breathing, or meditation, which can be done without getting out of bed.
  • Postpone worrying and brainstorming. If you wake during the night feeling anxious about something, or if you have a great idea, write it down and fall back to sleep ready to deal with it in the morning.