March 06, 2019

Hello beautiful,

It's Katie bringing you another week of tips, hints, styles, and trends to help you look and feel your best!

The parties, the to-do's, and even stress can disrupt your sleep cycle. I have some science-backed strategies that will work fast to get you snoozing soundly and peacefully!

Until we meet again,
Katie

Questions? Comments? Email me at:katie@gophercentral.com

*-- Start Sleeping Like a Baby --*

Are you tossing and turning in the middle of the night? Try powering down earlier. It's temping to scroll through your phone while you're laying in bed. But research links late-night screen time with middle-of-the-night wake ups. Due to the light that comes from your device, it tamps down the production of melatonin. Simply turning off electronics 60 minutes before bed cuts wake-ups by 62%

Wide-eyed before dawn? Snack on citrus. When life gets hectic, your hardworking adrenal glads can overreact, leading to a 45% surge in their AM production of stress hormones. To add 35 blissful minutes to your sleep, try snacking daily on vitamin C-rich foods such as oranges or bell peppers.

Does snoring wake you up? Whether it's your snoring or your partner's, the culprit could be dry indoor air that irritates the throat and sinuses, causing tissues to swell. Try placing a humidifier in your room and let it run not only at night but also throughout the day. This could relieve the annoying snoring within 72 hours!

Try These Quick Tips Too!

1. Lower your room temperature: If your room is too warm, you might have a hard time falling asleep. Setting your thermostat to a cool temperature between 60-75°F (15-23°C) could help.

2. Do not look at your clock: Waking up in the middle of the night and checking the time can prevent you from falling back asleep. This can cause an obsession at watching the time pass as you're trying to fall back asleep. It is best to remove the clock from your room. If you need an alarm in the room, you can turn your clock and avoid watching it when you wake up in the middle of the night.

3. Listen to relaxing music: Music can significantly improve quality of sleep. It can even be used to improve chronic sleep disorders like insomnia. Buddhist music is a kind of music created from different Buddhist chants and used for meditation. Listening to it may be a great tool for better sleep.