10 Commandments of Sleeping Well

1. Light Versus Dark
- Pituitary gland and growth hormones
- Light and sound blocking blinds
- Eye shades and headphones
- The light of your alarm clock
- No TV, computer nor phone
- Working night shifts
2. Keep your Cool
- The ideal temperature for sleep is between 18 and 21 degrees Celsius or 64-70 Fahrenheit
- You might need to invest in a fan, air conditioner or a heated blanket
- Relax in a hot bath or shower
- Dress appropriately
- Don’t let cold shoulders wake you
3. Choose Softness
- Mattresses and pillows have a limited life span
- Personalised mattress consultation
- Test your pillow
- Latex or memory foam
- Soft sheets
- Calming colours
4. Avoid Heavy Meals at Night
- Your digestive system would keep you awake
- A cup of hot chocolate or chamomile tea with a biscuit helps you relax before bed
- Put the end of the bed up if you suffer from reflux( which makes you cough at night
5. Avoid Drinking Late
- You don’t want a full bladder to wake you up
- A glass of red wine has many health effects and helps you relax at the end of a stressful day( women should have a minimum of 4 alcohol free days a week) but so does yoga and stretching…
- Have a glass of water next to your bed side
6. Reduce Noise
- Snoring nose sticker
- Noise cancelling headphones
- Earplugs
- Moving to the country side
- Relaxing meditation music
- Subliminal
- Bi neural beats
- Sounds of nature
7. The ideal Bedtime
- Before 10 pm
- Normally between 7 to 9 hours a night
- Great individual variation
- The importance of growth hormone
8. Vision
- Don’t bring work home
- Don’t use electronics in bed
- Avoid the Bad News
- Watch comedies
- Read empowering books
- Laughing out loud produces relaxation hormones, oxygenation and a workout…
9. Avoid Negative Thoughts
- Stop worrying: stop stop just stop stop stop
- Offload your business mind onto paper so your brain can let you sleep
- Promise your brain you wont forget the to-do list and keep it in a safe place: with keys, in work bag, in organiser, written on your hand
- Don’t go to bed angry
- Choose peace with your partner and children
- Hug
10. Relax in a Hot Bath
With Lavender oil.

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