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Sleep - Wish you could get more of it?

DO YOU EVER HAVE TROUBLE FALLING ASLEEP AND STAYING ASLEEP OR WAKING UP IN THE MIDDLE OF THE NIGHT AND CAN'T GET BACK TO SLEEP? ARE YOU WAKING UP STILL FEELING DEPRIVED OF SLEEP? ANSWERED YES? WELL YOU'RE NOT ALONE.

HEALTH EFFECTS OF POOR SLEEP

The effects of sleep deficiency are far reaching and potentially devastating to our health. Low quality or not enough sleep can contribute to growing numbers of health problems including:

Immune dysfunction
Digestive problems
High blood pressure
Depression and mood disorders
Decreased libido
Irregular and insufficient sleep linked to colon and breast cancer risk, heart disease and diabetes
Disrupts hormone regulation, including the hormones that regulate appetite - leading over time to weight gain and ultimately obesity

RECOMMENDATIONS FOR IMPROVING SLEEP

Avoid all stimulants including coffee, tea, chocolate, fizzy drinks containing caffeine, alcohol and recreational drugs
Avoid excessive exercise or activity before bed - reading before sleep may help
Eat a small snack before bed to maintain blood sugar levels throughout the night
Learn relaxation or meditation techniques
Exercise at least three times a week
Get regular massages to reduce muscle tension
Consider counseling if emotional issues are preventing sleep
Get plenty of sunlight and fresh air
Use essential oils such as lavender, chamamile, marjoram, mandarin, rose, neroli or valerian. Add 2-3 drops to the bath or in a burner in the bedroom before going to bed.
Make sure your mattress and bed are comfortable and the sheets are clean and fresh.