` How to get a great nights sleep
> London Meditation Centre. They shared a few pointers on how to get a better night sleep every evening. They were so good, we wanted to share them with you. You never know, you might even become a morning person…

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Health Notes
3 easy tips to wake up feeling refreshed
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Hands up who loves sleep? Hands up if you don’t get enough? Or you wake up feeling like a troll? Well, you’re in the right place. Team Powder went along to a sleep and meditation session with Jillian Lavender and Michael Miller, founders of the London Meditation Centre. They shared a few pointers on how to get a better night sleep every evening. They were so good, we wanted to share them with you. You never know, you might even become a morning person…

Go to bed at the same time every night…

Boring, we know, but by doing this your body will fall into a natural rhythm and will let you know when it’s time to sleep. This helps you drift off faster, meaning you’ll wake up feeling much more refreshed. At weekends, try not to divert too much from your weekday bedtime either, as you’ll easily lose the rhythm.

…And wake at the same time every morning

We know you can’t beat a weekend lie-in - it goes hand in hand with a bacon sandwich -but our bodies like consistency. You might find you actually wake up earlier than expected on the weekends, but if you turn to the time, feeling smug because it’s only 8.10am and think you can doze off for just a bit longer – think again. By hitting snooze you’ll wake around an hour or so later, but feeling much more groggy and irritable. In a nutshell, listen to your body: when it wakes up, it’s time to get up.

Try meditation

It’s time to rethink meditation. Most of the time we associate stress with the mind, but stress is actually present in our body as well – like that ache in your neck or tightness in your shoulders. So by releasing stress from our bodies, it can help our mind relax too and we sleep better. Try this mini meditation task before you drift off:

- Close your eyes and let yourself acknowledge any aches or pains in your body

- Gently bring your attention to it – try not to concentrate too hard, just let it happen naturally

- After a few moments, you’ll notice that this feeling will shift and you might notice another sensation. Let your attention drift to this new sensation

- Like the first few steps, you’ll notice this sensation fading – repeat and continue to follow the sensations around your body until they ease away. After a few moments you’ll find your mind wandering and you won’t feel any more aches or tightness.

Doing this simple exercise for a couple of minutes before bedtime can help you release your stress, wind down and leave you feeling much more refreshed come morning. Anyone else feeling a bit sleepy?

And so to bed…

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