Simple tips for a healthier lifestyle and improve sleep

I am sharing a few tips I have done for many years and they are easy to incorporate into your daily routines.

1. On rising each morning, I drink a large glass of water. Keep it beside the bed, and drink it before you get up. Even though you have been asleep, dehydration occurs and it wakes the body up and supports healthy digestion.

   
   

2. Teeth. Before brushing your teeth, invest in a tongue scraper. 3 or 4 forward scrapes from back of the tongue and both sides of tongue. The mouth harbours overnight bacteria and supports good oral hygiene then brush your teeth as normal.

   
   

3. Try drinking anothervsmall cup of warm water with lemon or lime before your morning tea or coffee.

   
   

4. A morning walk, if you have a pet this probably something you already do. If not this also helps with digestion, can lift your mood and help with your body clock.

   
   

5. Yoga or other practice (time dependent). It could be a few moments to connect with your breath, a couple of stretches. Just see what comes.

   
   

6. If you struggle with sleep, listen to your body. I always know when my sleep is bad, that it is often food related, but other daily stresses are a contributing fracture.

• Try to avoid caffine drinks in the afternoon.

• Heavy meals late at night.

• Eating sweet things and cake too late in the evening. Like sweet things, try a couple of medjul dates.

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• While it’s not always possible, going to bed and waking up at roughly the same time each day helps regulate your body’s natural sleep-wake cycle. A regular routine can make it easier to fall asleep, wake feeling more refreshed, and support your wellbeing.

  If you do wake during the night, try not to check the time, try to bring your attention back to your breathing. This can help calm your mind and make it easier to drift back

And remember you don’t have to do it all at once, introduce gradually, try 1 or 2 things at a time.

⭐️Tongue scrapers. Easy to buy, they may sell them in Weighahead in Dunblane.

Try to avoid plastic. Buy a copper or stainless steel. Copper has antibacterial properties. These don’t cost much and last forever. Clean after each use and keep next to your toothbrush.

⭐️A few teas I like, for bedtime - make your own blend (weighahead) or buy. I like camomile and lavender, mix my own. Or if I buy at supermarket I like Pukka or Heath & Heather.

Green tea in the afternoon or early evening. This tea does have a little caffeine but is high in antioxidants.

Roz