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 get to sleep faster and eliminate racing thoughts at night Get better sleep calm your mind
How to get to sleep Hey there, YouTube. My name is JD Robertson andI'm very excited to share with you a few tips I have learned that has helped me sleep better. It has definitely improved my sleep. See, I'm the kind of personthat my thoughts race when I go to bed. I think about things that'shappened to me during the day,
things I want to do tomorrow,goals I want to accomplish, anything that's bothering me,and typically I lose about half an hour of sleep every single night just because my thoughts race. So if I decide I want tosleep like eight hours, I really gotta plan foreight and a half hours in bed just to get that full eight hours. Well, the biggest thingthat I have found that has
helped me with my sleepis no caffeine after 4. A lot of people don'tknow this, but caffeine has a halflife of sixhours in the human body, meaning if you drink one cupof coffee that has about, let's say, I don't know, 120milligrams of caffeine in it, six hours later, youstill have 60 milligrams of caffeine in you. And then six hoursafter that, you have 30.
It always cuts down inhalf every six hours. Now if you've had multiple cups of coffee, you very well likely couldbe going to bed with a full cup of coffee in yoursystem and not even know it. The second I cut that out, mysleep dramatically improved. The second thing is, is Iset an alarm on my phone not to wake up in the morning,but to remind me at 9:00 at night to turn off my electronics.
See, electronics put offa whole spectrum of light and one of those spectrumsis the blue light. The human body's evolved to think that blue light means daytime. It's very unnatural to getblue light any other time and now we got incandescentlights, fluorescent lights. You know, back in the day whenthe sun went down, you were so bored, you went to sleep,there was nothing to do.
It's unnatural to stay uppast the sun going down. So all this stimulationgoing into your body keeps you up at night. So at 9:00, like I said, I turn off all my electronics and I read. And that benefits becauseI learn something too. You know, I typically am readingsome kind of business book or motivation book or justsome kind of book that's
Tired Koreans seek help from sleep s OECD
There is a sacrifice to those long hours ofstudying, working or playing. which Koreans are well known for.And thatâ€²s. getting a good nightâ€²s sleep. But sleep deprivation can wreak havoc to oneâ€²smind and body. Kim Jiyeon tells us the details of how sleepis becoming more of a rare commodity. Hunched shoulders, dark circles under droopy eyelids,excessive yawning. These are telltale signs of sleep deprivationa common condition among Koreans. The national sleep average is less than eighthours,. which is the lowest among OECD member countries.But with many trying to handle demanding academic
and work schedules,. getting decent sleephas become a difficult task. quot;I sleep three to four hours a day duringthe academic semester. I feel dizzy all day so I try to get fresh air from time totime and try to sleep while commuting.quot; quot;These days I sleep five hours because ofthe night culture in Korea. My company has a lot of meetings, conferences and after thatwe go drinking. So itâ€²s really hard to go to sleep.quot;Coping with loss of sleep is a challenge thatâ€²s often handled individually.Nevertheless, s say getting quality shuteye is important. as it plays a criticalrole in our problemsolving and decisionmaking.
Sleep deprivation can also lead to injuriesand even deaths such as when oneâ€²s driving. by creating attention deficits.And if the condition becomes chronic, it can severely degrade oneâ€²s health. quot;The immune system will start to fail inducingall sorts of diseases including arrhythmia, diabetes, and stroke. Itâ€²s important toask for help and receive treatment, particularly for those suffering from insomnia for morethan three months.quot; If aroma candles and counting sheep donâ€²twork, what can one do to get a good nightâ€²s restéSpecialized medical centers have popped up
in recent years,. using physical and psychologicalmethods to treat insomnia patients. A fivetoeightweek program to change cognitiveand behavioral patterns could also help to reclaim those precious sleep hours.Kim Jiyeon, Arirang News.