10 Tips for a better nights sleep

1. Begin by changing bedtime to 15 min earlier each night
2. Rise when the sun comes up
3. Reserve bedroom for sleep activities ( no TV, exercise, work)
4. Don’ t spend more than 20 minutes trying to fall asleep, if you don’t go do something else
5. Engage in regular exercise
6. Avoid caffeinated beverages after 3 pm
7. Don’t linger in bed after awakening
8. Try slow deep breathing or stretching to relax before bed
9. Have a bed time ritual
10. Turn off the TV/ computer at least 2 hours before bed

Breathing Exercises for Optimal Health

Breathing exercises have a positive impact on your:

Respiratory system, which can reduce mental and physical fatigue, as well as relieve symptoms of asthma and bronchitis
Circulatory system, improving blood circulation and cell oxygenation throughout your body
Nervous system
Digestive system, by acting as a pump to massage internal organs
Endocrine system, The action of your diaphragm helps push lymph throughout your body, which helps eliminate toxic waste and strengthen your immune system
Urinary system, by helping to eliminate fluids and massaging your kidneys
Skin, toxic CO2 waste is eliminated more directly through your breath, and your skin can also be positively affected by improved blood flow and oxygenation

Breathing Technique:
1. Sit up straight with shoulders relaxed, inhale through your nose for a count of 4,
2. Hold that breath for a count of 7
3. Exhale audibly though your nose for a count of 8,
4. Repeat 4 times

Repeat as necessary to energise and relax the mind and reduce stress