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I always ask my patients how their sleep is, and explain that if they are not sleeping well, then their bodies are not repairing properly.iStock_000002991227Large

Many of us find it hard to fall asleep at night and stay asleep; as a result we often wake up feeling groggy and not rested. Sometimes improving sleep is as simple as changing your habits during the day.

Below are easy ways that can dramatically help you get a good night’s rest!

Cut Yourself Off in the Afternoon

Believe it or not, having caffeine even at 2pm can affect your sleep. If you refuse to give up the java, then try to get that last cup of coffee in by noon; watch out for certain drinks you may forget have caffeine in them, such as soda and many teas.


Try Restorative Yoga

Practicing deep breathing and stretching before bed can help relax the mind and body. Try spending even just ten minutes to stretch and practice mindfulness.


Limit your screen time

Let’s face it, we are all addicted to our phones and computers. It’s tempting to look at your phone until the moment you fall asleep. Turn off all electronics an hour before bed to help the brain get into sleep mode; the screens on your devices make it hard for the brain to relax.



If you are finding yourself struggling with insomnia you may want to consider acupuncture treatment; it can help with the many problems that contribute to insomnia such as chronic pain, depression and stress. Acupuncture is known to be a great alternative treatment for these related issues, and has been proven to reduce stress, help chronic pain and increase quality of sleep.

Acupuncture works by addressing the root of the problem to return the body back to health. One clinical study found that patients with anxiety had increased sleep time, better quality of sleep and felt less stressed with acupuncture treatment.



Lavender has been proven to lead to a better, deeper sleep and help those with insomnia fall asleep more easily. Sniff or rub lavender oil on your wrists before bed to feel the effects.



Exercising regularly has many health benefits. It can also help you get a better sleep; even just 20 minutes of some form of exercise a day can make a difference.

Try not to exercise too late into the evening, as that can disrupt your sleep.


Cut down on the alcohol

Although some drink a glass of wine before bed to unwind and fall asleep, you are actually more likely to get a poorer quality of sleep. If you do decide to drink, do so earlier in the night to ensure a deep sleep.



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