When you come home from a long day at work you may find yourself exhausted and pining for your bed. However, chances are, one you get there you won't be able to sleep, be it due to a racing mind or physical discomfort. Even if you get plenty of sleep, you may find yourself groggy in the morning.
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Leave your worries behind you. A racing mind can make it hard to get to sleep. Before you head to bed, take care of all the things that you are able to that would otherwise weigh on your mind. It may even help if you make a list of things you need to do for the next day. This, hopefully, will eliminate all of the "Oh! I can't forget to get my oil changed!" thoughts that can bombard you when you're looking forward to a good nights sleep. Make this part of your bedtime routine so that you can sleep easy!
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Help your body unwind. One great way to relax before heading to bed it take a warm bath or shower. There are many soaps and body washes that are specifically formulated to help you relax. Some of these will be obvious by their names- often containing words like tranquility, soothing and calming. Aptly named or not, your best picks for soothing scents are lavender, vanilla, ginger, bergamot, sandalwood, chamomile and jasmine.
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Have a drink. Before bed you should also have something warm to drink all of this preparation is meant for you to relax so that it is easier for you to fall asleep. The drink you have should not be something you think everyone is having it could be some warm tea with milk (the reason it is not hot tea is because you don't want to start sweating before you sleep because these extra heat can make it hard to stay asleep, and also you don’t want to spill it on yourself and burn!) or just some warm milk or hot chocolate.
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Empty your bladder. After your drink you might want to go to the toilet because you don't want to ruin your sleep by having to get up during the night, so don't forget to empty your bladder before you go to bed!
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Make yourself comfortable. When you have successfully done everything the key is to make sure that you have on something you find comfortable, not something you think is a bed time outfit. Being comfortable in your nightgown or pj's is essential; don't wear something that will have you tossing and turning all night.
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Refresh yourself. If you feel you had a good night sleep, just wake up and relax yourself.
o When you get up in the morning the best thing to do is to just get straight up and have a hot steamy shower, this really wakes you up seeing as you will still be in your sleepy stages. When you're done go and brush your teeth. You will now be feeling fully clean and ready for the day ahead.
o Having a hot drink after this should make you even more lively, but don't forget breakfast: the most important meal of the day. If you don't have it, you'll find that you'll be snacking by 11:00.
o Having music on in the background is always a good idea because music just tends to make people feel good so having it playing in the morning while you're getting dressed should leave you in a good mood
o Do Yoga or Meditate - This is useful before you go to bed, and after you wake up. Try doing it after a bath before you go to bed, or before the shower you'll take to feel refreshed in the morning.
o Stretch!- Stretching in the morning or before you go to bed helps you to loosen up tightened muscles and feel more comfortable throughout the day. Don't exercise before bed though. This could cause you to stay up longer due to increased blood flow and a rise in heart beat.
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