What to do when you are having trouble sleeping.

Some common sleep disorders include sleep apnea (loud snoring caused by an obstructed airway), sleepwalking, and narcolepsy (falling asleep spontaneously). Restless leg syndrome and bruxism (grinding of the teeth while sleeping).

But many of us have trouble sleeping due to being stressed over finances, job difficulties, relationship problems and life’s difficulties. It could be as simple as tossing and turning or watching the clock when we can’t sleep for a night or two. But for some, a restless night is routine and turns to chronic, long-term sleep disorders.

We all know that sleep is important to overall health and that insomnia can affect your life in many ways. A sleep deficit can make you feel mentally slower and more emotional, which can exacerbate your experience of stress.

Top tips to reduce anxiety and sleep soundly.

  • Eat a healthy diet – a good balanced diet will help you to sleep better

  • Play calming music before bed

  • Avoid stimulants like coffee, chocolate, and nicotine before going to sleep

  • Reduce screen time before bed. The bright lights delay your body's internal clock and suppress the release of the sleep-inducing hormone melatonin

  • Keep to a regular routine, go to bed at a similar time each day and rise in the morning at a similar time

  • Exercise – it's good for your physical and mental health. Reduces frustration and releases endorphins. Activities like Yoga, Pilates and Tai Chi can help to regulate your breathing and sense of calm, whilst stretching your muscles and releasing tension. These are ideal activities undertaken before bed

  • Avoid irritation before bed – leave your work emails or opening any bills until the morning

  • Write a list – remove the burden of your worrying, write a ‘to do’ list for the next day

  • Meditate – Take quiet moments to clear your thoughts and regulate your breathing

  • Talk to someone - Let friends and family know what is troubling you or contact me for further assistance

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