These last couple of years have been a real eye-opener for many in taking better care of themselves.  People have learned that we can avoid severe diseases if we make some lifestyle changes.  Individuals have learned new ways to stay healthy and recover from sickness.  Some include eating the right foods, staying fit, supplementing our diets, and getting quality sleep.

I was such a drill sergeant when my kids were younger in terms of taking naps.  I knew the importance of napping and getting proper sleep.  I understood how it would affect their overall development, health, and wellbeing.  I also learned how necessary it was for me to rest at the same time.  I worked hard to develop an effective routine that would help me fall asleep at night and stay asleep to feel well-rested.  

Sleep is not something that comes easy for everyone.  50 to 70 million people in the U.S suffer from long or short-term insomnia at some point, and if not addressed, it can lead to many health issues.  The long-term effects of lack of sleep can affect your mind, heart, weight, immune system, and overall length of your life.  

Getting between 7 to 9 hours of sleep for adults can be a benefit in many ways, from keeping your heart healthy, reducing your stress, improving your memory, and helping you stay balanced.  So, let's discuss some of the ways to help you fall asleep and stay asleep. 

Tea - Try a nighttime tea with calming and relaxing ingredients like chamomile, valerian root, lavender, or passionflower.

Supplements - Consult with your Doctor and research natural remedies to take before bedtime like Melatonin and L-theanine. 

Environment - Stay off electronics in the evening and keep the temperature of your room comfortable and cool.

Essential oils - Combine lavender oil with your favorite unscented body moisturizer.  Massage onto your feet and arms and breath in the scent on your hands.

Breathing - Just before closing your eyes, take a deep breath and inhale through your nose for 4 counts, then hold your breath for 7 counts and then exhale through your mouth for a count of 8.  

I also recommend investing in soft and breathable sheets and comfortable bedding.  Having suitable pillows and making an effort to create a cozy space will go a long way in helping you get the rest you need.  

My affirmation for you this week is:

"I will make every effort to get the right amount of sleep to stay healthy and continue living my best and most beautifulife"

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