Accessibility: Practice Enhanced Routines

From promoting better ways of enjoying daily life to helping you keep on top of those important and often neglected tasks; Changing Gears is here with great tips and tricks.

Why not look to us monthly for consistently positive tips to help you find your way in this ever changing world of ours? Full Access to the Changing Gears’ site is yours for Free.

Simply use your routine as a guideline, and let us add something hot and spicy or extra sweet from time to time.

A good night sleep should be an important part of your daily routine. Here are some tips to help you get ready for sweet dreams.

Tips for a better pre-sleep Routine

Keep a regular schedule. Try to go to bed and wake up at the same time everyday, even on the weekends. Keeping a regular schedule will help your body expect sleep at the same time each day.
Incorporate bedtime rituals. Listening to soft music, sipping a cup of herbal tea, etc., cues your body that it's time to slow down and begin to prepare for sleep.
Get some evening exercise. Schedule a regular walk, ride or trip to the gym in the evening and enjoy the natural de-stressor that exercise has to offer.
Relax for a while before going to bed. Spending quiet time can make falling asleep easier. This may include meditation, relaxation and/or breathing exercises, or taking a warm bath.
Try not eating a large, heavy meal before bed. For some people, this can cause indigestion and interfere with their normal sleep cycle.
Bedtime snacks can help. An amino acid called tryptophan, found in milk, turkey, and peanuts, helps the brain produce serotonin, a chemical that helps you relax. The warmth may temporarily increase your body temperature and the subsequent drop may hasten sleep.
Jot down all of your concerns and worries. Anxiety excites the nervous system, so your brain sends messages to the adrenal glands, making you more alert. Write down your worries and possible solutions before you go to bed, so you don't need to ruminate in the middle of the night.
Go to sleep when you are sleepy. Listen to your body. When you feel tired, go to bed.
Self medication is not safe. Before taking anything to help you sleep, be sure to speak to your doctor and/or healthcare practitioner. Ask if your prescribed medications and/or herbal supplements may cause insomnia or any other side effects

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