{"id":47138,"date":"2021-01-25T15:01:15","date_gmt":"2021-01-25T15:01:15","guid":{"rendered":"https:\/\/veronikakloucek.com\/?p=47138"},"modified":"2023-09-14T08:06:25","modified_gmt":"2023-09-14T08:06:25","slug":"10-tips-for-better-sleep","status":"publish","type":"post","link":"https:\/\/veronikakloucek.com\/10-tips-for-better-sleep\/","title":{"rendered":"10 Tips for Better Sleep"},"content":{"rendered":"\n\n[et_pb_section fb_built=”1″ _builder_version=”4.4.1″ global_colors_info=”{}”][et_pb_row column_structure=”3_4,1_4″ _builder_version=”4.9.0″ saved_tabs=”all” global_colors_info=”{}”][et_pb_column type=”3_4″ _builder_version=”4.4.1″ global_colors_info=”{}”][et_pb_post_title categories=”off” comments=”off” featured_placement=”above” _builder_version=”4.4.1″ title_level=”h2″ meta_font=”||on||||||” meta_text_color=”#333333″ background_color=”rgba(0,0,0,0)” custom_margin=”||||false|false” custom_padding=”||||false|false” global_colors_info=”{}”][\/et_pb_post_title][et_pb_text _builder_version=”4.13.1″ hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]
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  1. \u00a0Get up at the same time every day<\/strong>
    Set up a routine to help your body get into a natural sleep rhythm.

    <\/li>\n
  2. Exercise<\/strong>
    Regular exercise, not too close to bedtime, improves sleep.

    <\/li>\n
  3. Spend time outside<\/strong>
    Being outside, preferably in nature, can improve the quality of your sleep.

    <\/li>\n
  4. Look at your diet<\/strong>
    Try cutting down and avoid near bedtime caffeine, alcohol, sugar, rich food or a heavy meal.

    <\/li>\n
  5. Have a wind down routine<\/strong>
    Set up an evening routine such as reading, having a bath, preparing for the next day. Focussing on your breathing for a few minutes or doing mindfulness or meditation helps calming the mind.

    <\/li>\n
  6. Reduce screen time<\/strong>
    Melatonin is suppressed by the blue light from your phone or laptop. Turn off screens an hour before bedtime and use an alarm clock instead of your phone.

    <\/li>\n
  7. Create a sleep sanctuary<\/strong>
    Keep your bedroom cool, dark and free from clutter.

    <\/li>\n
  8. Waking up in the night<\/strong>
    Instead of indulging in thinking when you wake up in the middle of the night, try keeping the lights low but get up, go to the loo, or read until you feel sleepy again.

    <\/li>\n
  9. Try not to worry<\/strong>
    Can you solve the problem right now? Yes, do it. No, hit the \u2018pause\u2019 button and worry about it tomorrow \u2013 it will still be there waiting for you \u2013 and give yourself permission to go back to sleep to increase the quality of your sleep.

    <\/li>\n
  10. Seek support<\/strong>
    Reach out to a professional if you experience prolonged periods of interrupted or little sleep lasting more than a few weeks.<\/li>\n<\/ol>\n
      <\/ul>\n
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        What Makes For Better Sleep? Tips For Creating A Good Bed Time Routine And Healthy Sleeping Habits That Help Relax and Gain Energy. <\/p>\n","protected":false},"author":1,"featured_media":47142,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"2880","footnotes":""},"categories":[13],"tags":[],"yoast_head":"\n10 Tips for Better Sleep - Veronika Kloucek Therapy<\/title>\n<meta name=\"description\" content=\"What Makes For Better Sleep? 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