Pillar no. 1 of brain health is sleep

Sleep is crucial to our well being. Sometimes we blame our lack of mental acuity, our irritability, our tears, our lack of energy and motivation and our plain old gloom on other things when really sleep is the issue.

There are a lot of ways to improve your sleep, here are just some:

1) Movement is one of the most important aspect affecting sleep. Think of it as 3 types: general activity, moderate exercise and intense exercise. Try and increase one of these next week. We feel you can do this yourself but do ask if you have any questions.

2) When this change has become part of your routine, your next change could be screen time. This should be limited in the evening, find something else to do instead, especially in the last 2 hours before bed.

Your phone screen gives more blue light than the television so be aware of this.
3)Perhaps the next change could be a bedtime ritual. A going to sleep ritual helps prepare your mind for sleep. A beauty or pampering ritual is relaxing and can include aromas that calm the mind and induce drowsiness.
4) A further change is to avoid stimulants from 4.00pm onward -have decaffeinated tea and coffee after this time.
5) If you are feeling particularly in need of inducing drowsiness try a night time drink that does this.
6) Magnesium gel or spray is thought to induce drowsiness when used at night.
7) Try to empty your mind when in bed, you can do this by practising meditation or mindfulness during the day. Alternatively stretch your whole body and slowly release it thinking about each part of your body as you relax it.

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