10 TIPS TO HELP YOU FALL ASLEEP

Sleeping disorder

Insomnia is a symptom and it is not a medical problem. It’s a sign that something isn’t working right for you. I suggest to you trying the following tips:

1. Sleep in a comfortable bed. A firm mattress and pillow are best.

2. Make sure your bedroom is conducive to sleep. Most people sleep best in a room that's a bit cooler than normally desired when awake.

3. Take a bath. Think bubbles and candlelight.



4. Drink a glass of warm milk or a cup of herb tea. Milk is rich in calcium and l-tryptophan, which help your body prepare for sleep.

5. Do a relaxation exercise. Breathe deeply, listen to soothing music, or let your mind wander.

6. Do some light reading. Choose a book you can easily pick up and put down.

7. Say good night to your worries and shut the bedroom door on them. Literally. Or write them down and close the book on them; whatever it takes.

8. Make sure your last hour before bed is as peaceful as possible. Skip scary movies and save intense conversations for a better time.

9. Allow yourself to sleep -- or stay awake, if your body so chooses. In other words, don't try to force or control anything. You can't force sleep.

10. Get up after 30 minutes or so and do something you like or need to do. If you can't sleep, you may as well be productive.

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10 TIPS ON HOW TO STAY HEALTHY

1. Eat a Nutritious Breakfast
After a long nights sleep it is important to refuel. It will help you do better in you daily routine. Some ideas for quick, healthy breakfast: Peanut butter on toasted whole-grain bread, Yogurt with fruit, Cheese slices on toast, and Fruit on cereals.

 

2. Eat a variety of foods.
Your body needs nutrients and many different vitamins and minerals from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking nutrition labels will help you to get the nutrients you need.

3. Get moving
Walk, bike or jog when going somewhere. Climb stairs instead of taking an escalator. Try to do something active for a total of 30 minutes every day.

4. Participate in activities you enjoy.
Always start with warm-ups to get the muscles going. Join your friend for 20 minutes of an aerobic or poco-poco activity followed by activities that will make you stronger like push-ups or sit-ups.

5. Choose healthy snacks.
It is wise to choose snacks from different food groups. Some choices would be: graham crackers, an apple or celery sticks with peanut butter and raisins.

6. Include whole grains and fiber in your diet.
Try breads such as whole-wheat, bagels and pita. Spaghetti and oatmeal are also good choices.

7. Participate in physical activities.
This would include physical education and sports. It will make you feel good about yourself.

8. Drink plenty of water.
Your body is 65% water. That shows how important water is to your body. Make sure you drink a total of 8 glasses of water each day. That can inlcude the water from foods such as fruits.

9. Include others in your activities.
Walk or workout with a friend.

10. Having FUN is important.

Stay cool and keep on smiling