How to get more Sleep and become a Snoozer

Add a Herbal Sleep Remedy, change a few things and become a Snoozer now.

Did you know we have a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Melatonin production is controlled by light exposure. Your brain should secrete more in the evening, when it's dark, to make you sleepy, and less during the day when it's light and you want to stay awake and alert.

So here's the thing  spending long days in the office away from natural light is no good.
 Instead

• Increase light exposure during the day
• Remove your sunglasses in the morning and let light onto your face.
• Spend more time outside during daylight.
• Try to take your work breaks outside in sunlight, exercise outside.
• Walk your dog during the day instead of at night.
• Let as much light into your home/workspace as possible.
• Keep curtains and blinds open during the day, and try to move your desk closer to the window.

 Here's the other thing bright lights at night—especially from hours spent in front of the TV or computer screen—can suppress your body's production of melatonin and make it harder to sleep.

• Turn off your television and computer. 
• Try listening to music or audio books instead, or practicing relaxation exercises.
• If your favorite TV show is on late at night, record it for viewing earlier.
• Don’t read from a backlit device at night (such as an iPad).
• If you use a portable electronic device to read, use an eReader that is not backlit
• Change your bright light bulbs, use low-wattage bulbs instead.
• When it’s time to sleep, make sure the room is dark.  
• Cover electrical displays, use heavy curtains or shades to block light from windows.
• Try a sleep mask to cover your eyes.
• Use a flashlight to go to the bathroom at night.
• If you wake up during the night to use the bathroom keep the light to a minimum.

Some other ideas

• Stick to a sleep schedule
• Pay attention to what you eat and drink
• Avoid stimulants such as nicotine, caffeine and alcohol. ht.
• Create a bedtime ritual
• Get comfortable
• Include physical activity in your daily routine
• Manage stress

Snoozer Herbal Sleep Remedy is available from
Cranes Pharmacy 62 Avenue Rd Mosman 9969 4700  &
Cremorne Pharmacy 49c Spofforth St Mosman  99531503