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11 Natural Ways to Get a Good Night's Sleep


Acupuncture: A series of acupuncture treatments over several weeks can increase evening melatonin production in some people and enhance sleep.

Aromatherapy: Fill an essential oil diffuser with lavender, ylang ylang, jasmine or chamomile, or put a few drops of an essential oil in a hot evening bath taken two hours prior to bedtime.

Carbohydrates: Eating carbs (without sugar) such as whole-wheat crackers before bed can help you getto sleep.

Exercise: Exercise can alleviate muscle tension and stress and promote deep sleep, but don't exercise too close to your bedtime as it can increase adrenalin levels and keep you awake.

Magnesium: It's a natural sedative, so seek out foods high in magnesium.

Make your bedroom sleep-friendly with a comfortable bed and pillow. Keep it dark, quiet and cool.

Schedule: Maintain a regular sleep schedule, going to bed and getting up at the same time each day, even on weekends and during vacation.

Sunlight: Spend time outdoors every day in bright sunlight. Keep track of whether morning or afternoon sun works better for you, and don't forget to wear sunscreen to protect your skin.

Visualization: Lie in bed and imagine a relaxing scene's sights, smells, sounds — the more senses you use the more effective it will be.

White noise: You can buy devices that play white noise to block out other sounds that may distract you while you are falling asleep or awaken you later.

Yoga: A Harvard study found the deep breathing, meditation and stretching of yoga, performed daily for eight weeks, improves both the time it takes to fall asleep and the total time you will stay asleep.

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