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Stress, anxiety, worry, excitement - any number of things can keep you from falling asleep and getting the rest you need to carry on in the next day. Follow these tips for sleeping and get the rest you need and deserve!
Eat with the goal of sleep in mind. You should have plenty of calcium, zinc, iron and copper in your diet. These vitamins and minerals help your body to produce the necessary chemicals that regulate and stimulate sleep. Eating small, frequent meals helps your body to sleep during the night by reducing the chance of heartburn and indigestion. You should also avoid caffeine at least 5 hours before you plan to go to bed as caffeine acts as a stimulant.
Set a bedtime for yourself. By making yourself go to bed at the same time every night, your body adjusts to a sleep pattern and learns when it is time for sleep and when it is time to be awake.
Create a bedtime routine for yourself. Do the same thing every night before bed, it trains the mind to rev down for sleep. Avoid stimulating activities such as exercise or watching movies or television before bed. Instead, read a book, magazine or write in a journal - anything that keeps you calm and relaxed.
Have background noise. By having a fan blowing or a humidifier running in your bedroom, you can drown out other noises that may otherwise keep you awake or awaken you once you have fallen asleep. Falling asleep to background noise has been found to be very effective in helping people fall asleep.
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