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Monday, September 11

Sleep Well in September!

September – Sleep Well

We’re a travelling family, which means that we’re constantly sleeping in new places.  It took a while for my children to become accustomed to sleeping in strange places.  At first, they wanted to crowd in with us, for that security.  But with time, and some of these changes, we’ve all been able to get a good night’s sleep. 

Everyone's sleep needs vary, but most healthy adults need an average of eight hours sleep per night.  This isn't really news to you, I'm sure.  But did you know that (according to the DOT) 5% of highway crashes are due to sleepiness, especially in rural areas?  

Tips for a Better Night’s Sleep :
  • Keep a regular sleep/wake schedule
  • Don’t drink or eat caffeine four to six hours before bed and minimize daytime use
  • Don’t smoke, especially near bedtime or if you awake in the night
  • Avoid alcohol and heavy meals before sleep
  • Get regular exercise
  • Minimize noise, light and excessive hot and cold temperatures where you sleep
  • Develop a regular bed time and go to bed at the same time each night
  • Try to wake up without an alarm clock
  • Attempt to go to bed earlier every night for certain period; this will ensure that you’re getting enough sleep

Soothe Yourself…
  • Do you ever lay down to sleep at night, only your head feels like this?  Try putting a small notebook and pen on the bedside table to jot down notes - thus emptying that board and freeing your mind for sleep.
  • The smallest amount of light can disrupt your sleep patterns.  Even if you're not Holly Golightly , you'll still probably sleep better with a basic sleep kit , quirky sleep mask, or cute kitty mask.
  • Also, outside noises, can trigger sleep disruptions.  In our travels, we’ve started using a Homedic sound machine.   It helps to muffle sound with white noise. 
  • Create a bedtime ritual by taking a bath with lavender oil, drinking herbal tea, and using a light dimmer.  Avoid using digital devices for at least an hour before bed.  If you must use them, install a program to automatically change the light wavelengths so that they do not interfere with your body's natural rhythms.

 
 Sleep mask :  $5
Sound machine : $20
Everyone getting a good night's sleep and enjoying the next day : Priceless
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