Relax

Sleep

Goal is eight hours a night

• Turn off cell phone and computer one hour before bed
• Read a book
• Cut caffeine. Caffeine can remain in your system for up to 14 hours. Don’t drink caffeinated beverages four to six hours before bed.
• Eat right. Try not to go to bed hungry, but avoid heavy meals before bedtime. An over-full belly can keep you up. Also, try not to drink anything after 8:00pm to keep from using the bathroom during the night.
• Stretch. Light stretching before bed will relieve muscle tension and help you fall asleep easier.
• Exercise. Exercising is not only good for your overall health and appearance; it can also help you sleep better. However, hitting the gym right before bed will take your body some time to return to its resting state. Try to workout in the morning before getting ready for your daily visits.
• Take a hot shower. Hot water can relax you and break the connection between the day’s stress and bedtime.

Okay so you’ve tried all the above suggestions, yet you are still tossing and turning at night. Chances are you could be suffering from a sleep disorder. Here is a list of possibilities that should be checked out by your family physician.
*Sleep Apnea
*Narcolepsy
*Insomnia
*Snoring
*Restless legs syndrome
*Hypersomnia

For more complete list of sleep disorders and explanations visit
American Sleep Association
National Sleep Foundation

Recovery: We want to stress and recover. Without recovery we are risking sickness, injury, and losing quality energy. Too often we neglect the rest and recovery portion and it leads directly to burnout, depression, anxiety, stress and it directly affects those around us.

Breaks:

• If you work at a desk be sure to get up and move around every 60 – 90 minutes
• If you are physically active during the day, prioritize 5 minutes in your day to take a break

Vacation: take it!

• Separating from work for a few days will allow you to rest and come back with more energy.
• Turn your cell phone off for an afternoon and do an activity that you love!
• Go to a place where you can’t get cell phone reception and spend the day relaxing.
• Read a book that you can really get lost in and enjoy
• Our mind and body needs breaks – we must have recovery in order to increase our capacity, so don’t neglect this important piece.