Adequate sleep is a key part of a healthy lifestyle. It's recommended that a minimum of 8 hours sleep is undertaken per night; but what determines a 'proper rest?' 

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Allowing your body and brain to shut down from all light exposure when you sleep will improve your awareness and assertiveness. So you can perform your duties effectively with energy without having to resort to any of that, teeth staining stuff they call caffeine!
 
Since the arise of technology over the years, from smart phones and the growth of television; many fail to go to sleep without first getting through one last 45 minute episode of their favourite tv series! (Either that or scrolling through a trendy social media website.) Despite many of us being guilty to this 'comfortable habit' after a hard days work, the effect of then going to sleep shortly after is considered by recent studies to be surprisingly damaging to our health, long term. In fact research has demonstrated that nighttime light exposure reduces the production of melatonin
Melatonin is a major hormone that controls sleep and wake cycles. There are many studies that suggest melatonin levels control mood-related symptoms, such as those associated with depression
 
TIPS 
 
GET IN THE MOOD AND MOVE! - Try moving around a little first thing in the morning before you jump in the shower. Dancing, push ups, jumping jacks, squats, boxing, skipping, jogging, swimming & yoga are all great exercises you could be doing to really get your day started with a smile. :)
 
EAT YOUR BREAKFAST - get your vits in, drink your h20 and keep your meals balanced throughout the day.
 
And remember...
 
 
TURNING OFF THE TV BEFORE YOU GO TO BED WAKING UP WITH ENERGY AND A MUCH CLEARER HEAD.