10
Tips to Sleep well
naturally
www.vegetarianzen.com
Keep a regular
schedule
1
 Go to bed at or near the same time each
evening
 Limit “sleeping-in” to no more than
an hour
...
Darker is better2
 Check for unconventional light sources, such as
the blue LED lights on electronics
 Turn off the TV
...
Relax & unwind
before bed
3
 meditate
 read for pleasure
www.vegetarianzen.com
Write down your
thoughts
4
 Make a to-do list for tomorrow
 Write in a journal
www.vegetarianzen.com
Don’t exercise within
4 hours of
going to bed
5
 Your body needs time to cool down from
strenuous exercise
 If you want ...
Limit caffeine to
the early hours of
your day
6
 Caffeine is a stimulant
 Caffeine remains in your system for 8
hours – ...
if you are a smoker,
quit!
7
 Nicotine withdrawal pangs can wake you up
throughout the night
 Smoking can make breathing...
try sleep-inducing
scents
8
 Lavender may decrease heart rate & blood pressure
 Others calming scents include chamomile,...
foods that may help
you sleep
9
 Melatonin-producers: cherries, tomatoes,
grapes, walnuts
 Bananas – contain natural mus...
FOOds to avoid
before bedtime
10
 High fat
 Sugar
 Dark chocolate (or any chocolate,
really)
 Spicy foods
 Proteins
w...
For more information:
Website - www.vegetarianzen.com
Vegetarian Zen podcast on iTunes / Stitcher
Facebook - VegetarianZen...
Upcoming SlideShare
Loading in …5
×

10 Tips to Sleep Well Naturally

1,409 views

Published on

We've all had nights when sleep has just eluded us. Tossing and turning, flipping and flopping...maybe worrying about a test at school or a meeting at work, maybe for no apparent reason whatsoever.

Fortunately, there are some good habits you can learn (as well as some bad ones you can work on getting rid of!) to help you get a good night's rest.

If you find this slideshow helpful and would like to learn more, please visit our website, www.vegetarianzen.com and search for podcast episode VZ 043 - Sleep Well Naturally.

10 Tips to Sleep Well Naturally

  1. 1. 10 Tips to Sleep well naturally www.vegetarianzen.com
  2. 2. Keep a regular schedule 1  Go to bed at or near the same time each evening  Limit “sleeping-in” to no more than an hour  Maintain your sleep schedule on weekends as well when possible www.vegetarianzen.com
  3. 3. Darker is better2  Check for unconventional light sources, such as the blue LED lights on electronics  Turn off the TV  Don’t use electronics with lighted screens (computers, iPads, phones) www.vegetarianzen.com
  4. 4. Relax & unwind before bed 3  meditate  read for pleasure www.vegetarianzen.com
  5. 5. Write down your thoughts 4  Make a to-do list for tomorrow  Write in a journal www.vegetarianzen.com
  6. 6. Don’t exercise within 4 hours of going to bed 5  Your body needs time to cool down from strenuous exercise  If you want to move, consider relaxing yoga poses or stretches www.vegetarianzen.com
  7. 7. Limit caffeine to the early hours of your day 6  Caffeine is a stimulant  Caffeine remains in your system for 8 hours – long after you stop feeling the effects your brain still does! www.vegetarianzen.com
  8. 8. if you are a smoker, quit! 7  Nicotine withdrawal pangs can wake you up throughout the night  Smoking can make breathing problems like sleep apnea worse www.vegetarianzen.com
  9. 9. try sleep-inducing scents 8  Lavender may decrease heart rate & blood pressure  Others calming scents include chamomile, rose, jasmine, sandalwood  To make your own pillow mist, combine 1/2 cup of water, 1/2 teaspoon of witch hazel and 4-5 drops of essential oil to a spray bottle and shake it up. Then just spray a mist over your pillows before bed www.vegetarianzen.com
  10. 10. foods that may help you sleep 9  Melatonin-producers: cherries, tomatoes, grapes, walnuts  Bananas – contain natural muscle relaxants, magnesium & potassium  Sweet potato – a complex carb that contains potassium www.vegetarianzen.com
  11. 11. FOOds to avoid before bedtime 10  High fat  Sugar  Dark chocolate (or any chocolate, really)  Spicy foods  Proteins www.vegetarianzen.com
  12. 12. For more information: Website - www.vegetarianzen.com Vegetarian Zen podcast on iTunes / Stitcher Facebook - VegetarianZen Twitter - @VegetarianZen Thank you!

×