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Good Sleep Habits
Did
you know that good sleep habits
are essential to maintaining proper mental health? Research has shown
that on average people function best when they can get between seven
to eight hours of restful sleep each night.
There
are four stages of sleep, with the third and fourth stages being the
deepest. REM sleep (standing for rapid eye movement) is the stage in
which you dream.
Poor
sleep habits lead to poor
mental health. Fortunately, developing good sleep habits is a relatively
easy task. Some tips on getting to sleep easier are:
? Avoid
caffeinated beverages and alcohol within 4 hours of bedtime
? Try to
go to bed at the same time every night
?>
Add a short exercise routine to your daily life
? >Keep
your bedroom as quiet and peaceful as possible
Relaxation
training can be very useful in getting to sleep once you’re in bed. There are three different basic techniques:
1. Deep breathing: Slow,
even breaths will relax your body. Count to seven as you inhale through
your nose. Hold your breath for 3 seconds. Slowly exhale out through
your mouth.
2. Progressive muscle relaxation:
This takes between 15-30 minutes to complete. Start with your head.
Slowly tighten your facial muscles and hold for a count of five. Breathe
out slowly as you relax the muscles. Continue working downward through
each muscle group, all the way down to the tips of your toes. By the
time you are finished, your whole body should be relaxed.
3. Guided imagery: Use
your imagination. Envision a calm, beautiful, peaceful place, like a
mountain cabin on the lake or a pristine beach. Hear the soothing sounds
of nature; feel the gentle breeze on your cheek, smell the fresh, open
air.
Peaceful
sleep ensures a happy morning. Rest your cells!
Let your body get what it needs and deserves.
Got The Munchies?
Do
the munchies threaten to sabotage your weight loss success? Try these
satisfying, yet safe, snacking tips:
1. Choose a
chewy, long-lasting snack.
2. Crunch on produce.
3. Munch on air-popped popcorn; no
salt. For flavor, spray hot popcorn with a flavored vegetable oil cooking
spray.
4. Pick a pear, apple or
peach for sweetness and crunch.
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