4 CLEAR Suggestions for Better Sleep

My friends and family all seem to have similar complaints lately- feeling tired and run down. My next question is always: "How are you sleeping?"
 

It seems that this is a pretty widespread phenomenon. Many of the people I've been talking to about this have experienced bouts of insomnia. This fall's time change has inspired me to make some changes to my bedtime rituals.
 

Here are some CLEAR Suggestions for battling those sleepless nights:
 

1. Never go to bed after eating.

If you need a late night snack, keep it simple and light. Try chamomile tea with lemon and honey. Delicious, tames your sweet tooth and calms the body, preparing it for a good night's rest.

2. Let go of stress and anxiety before going to bed.

Stress is the natural enemy of sleep. If you feel anxious before you go to bed, you will not sleep well. Simple stretches and deep breathing techniques are a great way to release stress and calm the mind- getting you ready for a blissful slumber.

3. Don't fall asleep on the couch watching TV.

If you notice yourself dozing, get up, brush your teeth and go to bed. If you suddenly feel awake after you get up, it's because you dozed off while being stimulated. Go back to steps 1 and 2 and you will go to bed feeling calm and prepared to rest.

4. Get to bed around 10p.m.

If you are going to bed at or later than 11p.m., try going to bed an hour earlier and waking up an hour earlier. We are hardwired to wake up around 5/6a.m. with the sun. If you are getting 6 to 8 hours of sleep but aren't going to bed by 10p.m., you won't feel as rested. When we force ourselves onto a later schedule, the body is fighting its natural biorhythms.

Give these suggestions a try and see if you wake up feeling more rested and alert. If what you are doing is NOT working, it might be time to change your habits!