Sleep Better with These 5 Natural Sleep Remedies
Is falling asleep a struggleé Can't sleepat nighté It needn't be. Find out how you could sleep better naturallywith these 5 subtle changes to your bedtime routine.Stay tuned. Many of the bedtime rituals habits thatwe've established for ourselves are not conducive to getting a good night's rest.How you feel the next day during your waking hours hinges greatly on how well you sleep.By learning how to avoid common sleep enemies trying out a variety of healthy sleeppromotingtechniques, you'll eventually develop your personal routine to a good night's sleep.Let's take a look at how we can accomplish
this by creating your magical hour beforelights out. The solution to falling asleep quickly gettinga restful sleep does not boil down to just one thing or strategy.I wish it were that simple. It's a combination of factors or positivehabits that you gradually introduce into your current sleep routine over time thatsend you into lala land faster. In essence you're layering several strategieson top of each other in order to augment accelerate the positive sleep effect.With the goal of getting a restful sleep that recharges the body, clears the mind decreasesyour morning fatigue, let's take a look at
those 5 natural sleep remedies.But before I do that allow me to take a moment to explain the role of melatonin productionin establishing your body's natural sleepwake cycle.Melatonin is a naturally occurring hormone controlled by light exposure.Your brain secretes more of it in the evening when it's dark to make you sleepy.And less during the day when it's light out you'd like to stay awake alert.So let's see how you could naturally increase your melatonin levels by making a few subtlechanges to your sleep routine. Here are those 5 strategies to incorporateinto your magical hour before lights out:
Strategy 1 is to turn off all light emittingelectronic devices at least an hour before bedtime.This includes your TV, computer, tablet smart phone.Many of us watch TV or work on the computer to relax at the end of the day.This is a big mistake right before bedtime. Not only does the light suppress your naturalmelatonin production, but these devices actually electrically stimulate the mind rather thanrelaxing it. If your favorite TV show is late at night,consider recording it then viewing it earlier the next day.Strategy 2.
As an alternative to TV watching, try listeningto some soft music or a fiction audio book instead.The soft music helps to set a calming mood. And listening to an audio book can be relaxing.Just ensure that it's a fiction story that requires little cognitive analysis as opposedto a recording that may require excessive processing.Which brings us to strategy 3 Piggy backing off of the previous tip, readingprior to lights out is yet another sleep remedy to consider trying.Spending 15 to 30 minutes losing yourself in a good book can take your mind off theday's stressful events.
I love to unwind at the end of my day withmy Kindle reader. As a side note, avoid reading from a backlitdevice at night such as an iPad. Tablets emit light which suppresses your naturalproduction of melatonin. Using an eReader such as a Kindle which isnot backlit is a better choice. Not into readingéHow about spending some time doing some relaxation exercises or meditation to help calm the mindéOr how journaling in your personal diary jotting down either what you were grateful for thatday or a personal success story that brings about a sense of peace contentmentéStrategy 4.
How To Make Yourself Go To Sleep Fast
Hey everyone, Dave here from Ten Minute Zen. Sleep.sleep, sleep, sleep. I can't fallasleep at night. When I'm tired. When I'm not tired. Doesn't matter, I can't fall asleep. So you lay there, look at the clock, get upsetbecause you have to get up in a few hours, you drink this, you read that, you flip aroundso your head is where your feet normally are and so on. And.nothing works. But this will. I'm going to show you a special breathingexercise that you can do, in bed, it's quiet,
you won't wake anyone up, no one will evenknow you're doing it and you'll forget you're doing it because you'll fall asleep. Here's how it goes. When you breath in, you're going to make asound in your head. When you breath out, you're going to make a different sound in your head.Whether you breath from your nose or mouth or both makes no difference. And the sounds you're going to make.in yourhead, not out loud.will be SAAAAA and OOOOOOOM. Uhoh, is this some mystical stuff that'sway out thereé Nope.
The sounds are actually white noise.whichis a constant noise that naturally relaxes human beings. And it just so happens, thatin the English language, vowels create white noise. A.E.I.O.U. So you can really use any vowel or any wordsor letters that drag out with a vowel at the end. But we're going to use SAAAAA and OOOOOMin this tutorial. To start, we're going to use 3 focus breaths.These are 3 breaths that are deeper than normal breaths, but not as deep as a deep breath.Like this. Then we're going to start a rhythem, whenwe breath in, in our mind, we'll say SAAAAA.
And when we breath out, in our mind, we'regoing to say OOOOOOmmm. What's important here is the rhythem.that it's consistant. SAAAA, OOOOOOm.SAAAA, OOOOOOm. SAAAA, OOOOOOm.SAAAA, OOOOOOm. SAAAA, OOOOOOm. Should you do this for a certain length oftime or should you do this X number of timesé Nope. In fact, if you try to count while doingthis, you're going to lose track of the number pretty quickly.
You're simply going to keep doing this untilyou screw up, which means you're about to fall asleep because you're not really consciousanymore.or you'll fall asleep and won't even remember you were doing this. Sorry if you were expecting someting morecomplex, but simple always works best. You can check out the tutorials below for even morefrustrating problems you can fix with breathing, you can subscribe to our channel to automaticallyget all of our tutorials or check out 10minutezen for all sorts of help in quickly and easilygetting your zen on. Sleep well.
BEDTIME MUSIC Relaxing Classical PIANO for Sleep Helps Babies Relax Fall Asleep Sleeping Baby Songs
BEDTIME MUSIC Relaxing Classical PIANO for Sleep Helps Babies Relax Fall Asleep Sleeping Baby Songs.