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“How-to” Sleep Tips From Paula Trotter, a certified life coach in San Antonio.

Don't Sleep Well? Let me provide you with some tips that will ensure you have a restful, good night sleep in the Alamo City!

• Practice regular sleep rhythms—go to bed and wake up at the same time each day • No TV in the bedroom (try to keep all technology in a different room including cell phones) • Create an aesthetic environment in your bedroom that encourages sleep ie. serene, restful colors and no clutter (try to keep family photos in a different room too) • Create total darkness and quiet—consider using eyeshades and earplugs • Avoid caffeine or reduce it after noon—it may make sleep restless and worse • Avoid alcohol—it may aid sleep but makes your sleep interrupted and of poor quality, In fact Studies have shown that alcohol use can exacerbate the symptoms of sleep apnea. • Get regular exposure to daylight for at least 20 minutes daily. The light from the sun enters your eyes and triggers your brain to release specific chemicals and hormones like melatonin that are vital to healthy sleep, mood, and aging well. • Eat no later than two hours before bed—eating a heavy meal prior to bed will lead to a bad night's sleep and will impede the body’s overnight detoxification process • Write your worries down. During your Power Down Hour, where you try to unwind before drifting off to sleep grab a journal and write down what is causing you anxiety and make plans for what you can do the next day to reduce your worry. It will free up your mind so that it doesn’t race about tomorrow activities, Then with the added energy you can move into a deep and restful goodnight sleep. • Before bed consider taking a hot salt or an aromatherapy bath. Raising your body temperature before bed helps to induce sleep. A hot bath relaxes muscles and reduces physical tension. Add 1/2 - 1 cup Epsom salt (magnesium sulfate) and 1/2 - 1 cup baking soda (sodium bicarbonate) to your bath for a sleep-inducing effect • Get a body massage or stretch before climbing into bed or spend time cuddling up with that handsome hunk of a husband. • Warm your tummy with a hot water bottle, which raises your core temperature. • Avoid medications that interfere with sleep. These include sedatives (used to treat insomnia, but ultimately lead to dependence and disruption of normal sleep rhythms), antihistamines, stimulants, cold meds, steroids, headache medication containing caffeine • Listen to relaxing music, white noise or ocean sounds to help you sleep NOTE: If you experience excessive daytime sleepiness, fatigue, snoring, and have been seen to stop breathing in the middle of the night by your spouse or partner, then consider getting tested for a sleep disorder such as sleep apnea,



Looking For A Life Coach In San Antonio?


Hello, I am Paula and would be happy to provide you with a free consolation so you can learn about me, and the life coaching I offer my clients in San Antonio. Simply visit my website and fill out the contact form on my page so we can schedule a time for you and I to chat either via Zoom or by phone. I look forward to hearing from you.


Goodnight, sleep tight, and live right!



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