10 Tips to Sleep well
naturally
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Keep a regular schedule
1 Go to bed at or near the same time each
evening
Limit “sleeping-in” to no more than
an hour
Maintain your sleep schedule on
weekends as well when possible www.vegetarianzen.com
Darker is better 2 Check for unconventional light sources, such as
the blue LED lights on electronics
Turn off the TV
Don’t use electronics with lighted screens
(computers, iPads, phones)
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Relax & unwind before bed
3
meditate
read for pleasure
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Write down your thoughts
4
Make a to-do list for tomorrow
Write in a journal
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Don’t exercise within 4 hours of
going to bed
5
Your body needs time to cool down from
strenuous exercise
If you want to move, consider relaxing
yoga poses or stretches
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Limit caffeine to the early hours of
your day
6
Caffeine is a stimulant
Caffeine remains in your system for 8
hours – long after you stop feeling the
effects your brain still does!
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if you are a smoker, quit!
7
Nicotine withdrawal pangs can wake you up
throughout the night
Smoking can make breathing problems like
sleep apnea worse
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try sleep-inducing scents
8 Lavender may decrease heart rate & blood pressure
Others calming scents include chamomile, rose,
jasmine, sandalwood
To make your own pillow mist, combine 1/2 cup of
water, 1/2 teaspoon of witch hazel and 4-5 drops of
essential oil to a spray bottle and shake it up. Then
just spray a mist over your pillows before bed
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foods that may help you sleep
9 Melatonin-producers: cherries, tomatoes,
grapes, walnuts
Bananas – contain natural muscle relaxants,
magnesium & potassium
Sweet potato – a complex carb that contains
potassium www.vegetarianzen.com
FOOds to avoid before bedtime
10
High fat
Sugar
Dark chocolate (or any chocolate,
really)
Spicy foods
Proteins
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For more information:
Website - www.vegetarianzen.com
Vegetarian Zen podcast on iTunes / Stitcher
Facebook - VegetarianZen
Twitter - @VegetarianZen
Thank you!
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