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8/30/17 10:42 A

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Practice yoga.


Doing yoga, which combines meditation and relaxation, can help relieve insomnia, according to recent studies.Try a few sessions per week, or buy a video to use in the privacy of your own home.

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8/29/17 12:36 P

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CATCH UP TIME....

August 26th



Don't eat too late.

Stop eating at least three hours before your scheduled bedtime.This will prevent heartburn, digestion and energy boosts that can prevent you from catching you Zzz's.

August 27th

Follow your nose.

Some fragrances may affect mood and promote health. Lavender and chamomile scents can be soothing and relaxing.Try scented candles, body wash, or room spray before bedtime.

August 28th

Start a routine.

Your body will associate a series of events--an evening snack,warm bath, and reading in
bed,for example--with sleep. Stick with a bedtime routine as much as possible.

August 29th

Soak up the sun!

Light and dark can help regulate your sleep cycle.Get plenty of sunshine (or bright light) in the early morning,but keep lights low closer to bedtime.


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8/25/17 10:55 A

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AUGUST 25TH



Check the thermostat.


Extremes in temperatures (too hot or too cold) can make it hard to fall asleep. Most people sleep best at a temperature between 60 and 70 degrees Fahrenheit.

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8/24/17 11:04 A

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AUGUST 24TH



Rule out medications.


Some medications can cause insomnia or sleep disturbances.Ask your doctor to help you find a medication that won't disrupt your sleep.

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8/22/17 11:51 A

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AUGUST 22nd



Take a natural approach.The most effective supplemental sleep aids are valerian root and melatonin. Always discuss dosage,risk and effectiveness with your doctor first

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8/21/17 6:12 A

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August 21st



Try tryptophan.

Consuming dairy products before bed can be helpful to some people, since milk contains the sleep-inducing amino acid, tryptophan. Enjoy it cold or warm.

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8/20/17 12:26 P

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AUGUST 20TH



Nap wisely. Naps can boost mood and them under 20 minutes. Exceeding that time could leave you feeling groggier and make it harder for you to fall asleep at bedtime.

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8/19/17 3:08 A

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AUGUST 19TH



Be productive.


If thinking keeps you up at night, get out of bed and deal with those thoughts in a positive Way--pay that bill or make a to-do list, for example.Go back to bed when you’re ready to sleep.

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8/18/17 11:21 A

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CATCH UP TIME....August 15th-18th



Limit caffeine.

It keeps you awake day and night. Aim for less than 1-2 cups of caffeinated beverages during the day, and avoid them at least four hours before bed for optimal sleep.


Relax a little.

Schedule some downtime each day for meditative activities like stretching,reading or a enjoying a hot bath.This can help you unwind after an intense, stressful day so you'll sleep more soundly.


Add white noise.

Most people can't fall asleep when it's too loud.Wear ear plugs to drown out disturbing sounds and turn on "white noise" (like a fan or rain CD) so you can sleep more soundly.


Listen to soft music

People who listen to soft music at bedtime can increase their sleep quality and quantity, according to recent studies.Try folk, classical or relaxation music tonight.

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8/13/17 7:42 A

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AUGUST 13th



Don't oversleep.

Hitting the snooze button each day and sleeping in on the weekends can actually make you MORE tired. Aim for a healthy 7-8 hours each night.

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8/12/17 2:11 P

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AUGUST 12th



Eat at regular intervals.

This keeps your energy and blood sugar levels stable all day long.With fewer highs and lows
you'll be alert all day and ready to sleep at night.

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8/11/17 9:16 A

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AUGUST 11th



Avoid tobacco.

Tobacco products all contain nicotine, a powerful stimulant that can interfere with sleep. Don't smoke or use tobacco before bed, but even better--take steps to quit today.

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8/10/17 6:29 A

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AUGUST 10th



Go to bed earlier.

As simple as it seems, going to bed earlier can help you get the extra sleep your body craves. Even if you don't feel tired, try lying down about an hour earlier until you get a full 7-8 hours each night.

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8/9/17 11:05 A

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AUGUST 9th





Exercise in the morning.


Working out within three or four hours of bedtime can make it harder to fall asleep. Try morning or afternoon workouts instead.

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8/9/17 10:56 A

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AUGUST 8th


Turn down the lights.

It's more difficult to fall and stay asleep in a room that is too bright. Wear a sleeping mask and close the blinds and curtains to diminish light and set the mood for sleep.

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8/7/17 10:25 A

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AUGUST 7th



Let it out. Try to decrease your brain activity before bed by writing down your thoughts in a journal.

It will help clear your mind so you can close the book on today and move forward.

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8/6/17 12:00 P

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AUGUST 6th



Turn your back on the clock.


Studies show that watching the clock into the morning hours makes you more anxious and less able to fall asleep. Move the clock so that you can't see it from bed.

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8/5/17 11:26 A

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AUGUST 5th



Have a light snack.

Eating a heavy meal too close to bedtime can interfere with sleep. To ensure you get plenty of shuteye, try a light snack before bed, but avoid protein-rich and caffeine-containing foods and beverages.

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8/4/17 1:17 P

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AUGUST 4th



Think positive.

A pessimistic outlook can significantly increase your risk of insomnia. People who focus on the positive tend to sleep better and experience better health in general.

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8/3/17 9:40 P

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I cannot promise the weekend but I am trying to be consistent during the work week

Bonnie
Connecticut, US
Eastern Standard Time
Time to Bloom Spring Challenge-Invincible Indigos- BLT


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CD16633328 SparkPoints: (163,496)
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8/3/17 12:13 P

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AUG. 3rd



Keep a sleep schedule.

Go to bed and wake up at the same times every day-- including weekends. You'll fall asleep faster and have more energy each day.

JUDY1676's Photo JUDY1676 Posts: 830,409
8/2/17 10:37 P

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Judy From NW Iowa

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CD16633328 SparkPoints: (163,496)
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8/2/17 8:32 A

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AUGUST 2nd



Exercise regularly.

Following a consistent exercise program can help you increase your energy levels during the day, improve your mood and regulate your sleeping patterns at night.

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8/1/17 9:19 P

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8/1/17- 7 hrs.

Bonnie
Connecticut, US
Eastern Standard Time
Time to Bloom Spring Challenge-Invincible Indigos- BLT


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CD16633328 SparkPoints: (163,496)
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8/1/17 8:52 A

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AUG. 1st



Relieve stress.


People with uncontrolled stress are more prone to insomnia. But exercise, meditation, yoga,
and other techniques can help you relax. Do something to relieve stress each day.

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7/31/17 8:52 P

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I have the bad habit of going to bed late just because I like it. In the past 2/3 weeks I have been trying to be on bed by 11:00 am. I get up at 6:00 or 6:16 am during the week days. I sleep longer in the weekends This challenge is right for me.

Bonnie
Connecticut, US
Eastern Standard Time
Time to Bloom Spring Challenge-Invincible Indigos- BLT


 August Minutes: 375
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CD16633328 SparkPoints: (163,496)
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7/31/17 9:55 A

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31 DAYS TO BETTER SLEEP...

Sleeping is just as important to survival as eating, drinking, and breathing. But for lots of
people, getting enough sleep can range from challenging to impossible. This August, you'll learn to sleep more soundly and improve your energy levels by using these 31 daily tips.

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