A Good Night's Sleep

Nights spent tossing and turning can be relieved with a few simple modifications to your day.

• Engage in exercise during the morning or afternoon -- not in the evening.
• Stay away from all sources of caffeine after morning hours.
• Eat lunches and dinners that are high in neurotransmitters -- turkey, salmon or legumes and whole wheat bread, brown rice or oats for example. These foods contain the necessary precursor needed to create melatonin and serotonin -- the hormone balance required for restful sleep.
• Afternoon naps should be less than 30 minutes. Reduce the stress hormone, cortisol, by taking the time for a few deep belly breaths in late afternoon.
• Avoid liquids, particularly alcohol, 90 minutes before bedtime.
• Have a relaxing bedtime ritual such as litening to soft music, reading a good book, quiet conversation, talking to a pet, or journal writing.
• Use calming aromatic fragrances such as clary sage, lavender, jasmine or rose in a bath or to scent your bedroom.