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.

1. 10
Tips to Sleep well
naturally
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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
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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)
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4. Relax & unwind
before bed
3
 meditate
 read for pleasure
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5. Write down your
thoughts
4
 Make a to-do list for tomorrow
 Write in a journal
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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
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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!
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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
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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
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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
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11. FOOds to avoid
before bedtime
10
 High fat
 Sugar
 Dark chocolate (or any chocolate,
really)
 Spicy foods
 Proteins
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12. For more information:
Website - www.vegetarianzen.com
Vegetarian Zen podcast on iTunes / Stitcher
Facebook - VegetarianZen
Twitter - @VegetarianZen
Thank you!