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ACHIEVERS SPOTLIGHT
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Sweet dreams for a better immune system

Nutrition & Wellbeing

Sleep is one of the most important ways to keep your mind and body strong.

A good night of sleep can give an instant energy boost, but a consistent snooze is where the real health benefits kick in. Sleep is a vital part of every person’s overall health and well-being – right up there with regular exercise and eating a balanced diet. Adequate sleep can help the body fight off infection, not to mention benefit your heart, weight, mind, and more. Yet, when our daily routines are forced off track, catching zzz’s can be nothing but a dream. You’re not doomed to toss and turn at night, make sleep a top priority and try some of these snooze-inducing tips to get back to a healthy place.

Stick to a sleep schedule

Find a schedule that works for you and keep to a routine with the time you fall asleep and wake up every day (weekends too!). Consistency reinforces your body’s sleep/wake cycles to help your body know what to expect and when. Prep your body for lights out with a soothing nightly skincare routine, a book or music, and a natural sleep supplement such as Vitamin D, Melatonin or Chamomile to help you relax so you can fall asleep. In the morning, wake up when your body feels rested and resist the urge to linger in bed. Before long, these easy routines will help your body sleep like clockwork.

Be a daytime doer

The daytime slump is real, but save your zzz’s for a more restful sleep at bedtime. Instead of napping, stay active during the day and take regular exercise to keep your energy up. 30 minutes of physical activity per day not only improves sleep but makes a meaningful difference for your mental and physical health too!

Say ‘see ya’ to stress

Restful sleep can really help regulate your emotional stability and decrease anxiety. Wrap your mind around rest with the help of lavender, a naturally powerful herb to induce a calming and sedentary effect to improve sleep. At bedtime, apply lavender essential oil on pulse points, including the insides of your wrists, behind your ears and at your temples. Worries still on your mind? Keep a notepad near your bed to get nagging thoughts out of your head and down on paper. Revisit the next day to organize, prioritize, and delegate.

Close the kitchen for evening hours

A big dinner, late-night snack, evening cocktail, and even one too many cups of tea, can all affect how soundly you sleep. Pay attention to what you eat and drink within a few hours of bedtime. Focus on being satisfied – not overly hungry or stuffed – so you don’t wake up feeling uncomfortable. Also, avoid stimulants, like nicotine and caffeine, which can keep your eyes from closing. And although alcohol might make you drowsy initially, it can disrupt sleep later in the night.

Create a sense of calm

Just like your light switch, shut off your brain at night with calming activities. Clear your mind and promote better sleep using relaxation techniques, like meditation and breathing exercises or a warm bath, shower, or foot bath. For some extra pampering, we recommend dropping a bath bomb into your water to nourish your skin and soothe your senses.

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