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Sleep Easy: 7 tips for improving your sleep

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Awakening from a good night’s sleep ignites our energy levels, promotes positivity and stimulates creativity.  Sleep is also crucial in helping us deal with heightened anxieties; solving the myriad of daily questions we pose ourselves and in recovering from mental and physical fatigue. 

So why do so many of us struggle to sleep easy? Here are seven ideas for helping you to improve your SLEEP patterns and feel more rested and restored.

  1. Stick to a sleep schedule. Aim to go to bed and get up at the same time, 7 days a week. As creatures of habit we have a hard time adjusting to changes in sleep patterns. If you have kiddies challenge them to do the same. We often set an alarm for waking, set an alarm for bedtime too. 
  2. Eat, drink, medicate – early. Avoid large meals, and too many fluids close to sleeping and check if any med’s you’re taking could be affecting your sleep.
  3. Exercise is great, just not too late.  Aim to exercise at least 30mins a day but no later than 2-3 hours before bedtime.
  4. Steadily power down - Read, Rituals, Relax  - schedule your down time in advance of lights out. Reading, taking a hot bath before bed and de-cluttering your mind by noting down what’s ‘playing on your mind’ in a bedside notebook can all help.
  5. Dark, Cool, Gadget free bedrooms – remove any distractions, blocking out light, turning clocks away from you and keeping the bedroom cooler than other rooms will all help induce sleep more easily. 
  6. Daylight exposure. Daylight is key to regulating daily sleep patterns. Choose to go outside early in the day to energise and soften the lights at the end of the day to induce sleep.
  7. Don’t lie in bed awake. If you are lying awake for more than 20 minutes get up and do something relaxing to make you feel drowsy. Forcing sleep can make you anxious and less likely to drop off.  Relax, be conscious of your breathing, still your mind. 

Here's wishing you a restful night's sleep.... sleep easy.

 

 

 

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These classes have been specifically designed to allow participants to work at their own intensity level, with the ability to modify all exercises according to their own personal fitness.

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A person new to training or an individual with below average fitness levels can be termed as a beginner. These classes are also suitable for those returning to exercise after a break/injury.

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A person training at intermediate level should have a fair amount of base fitness and coordination and thus can be exposed to a higher intensity workout.

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