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.
InHome versus InLab Sleep Disorder Studies
Typically everyone used to be evaluated inthe al setting versus at home. But as things are evolving with insurance companies,fewer companies are actually paying for the in lab studies. So I would say the majorityof our practice has become using the inhome sleep studies. If we're just looking for primarysleep disorders such as obstructive sleep apnea that in home study is very effective.If we are concerned about some other type of parasomnia, movement disorders, those typesof things, those would need to be done in lab where we have more extensive monitoring.Also things like narcolepsy we would send somebody to the lab. If we decide to do aninhome sleep study we would set you up for
an appointment to come back to meet with ourrespiratory therapist and she would help you determine where to put all of the little electrodesthat we use. You have some that go on your chest and some that go under your nose. Soshe would teach you how to set that up for yourself when you get home as well as a littleflow sheet on what to do. You can bring a family member as well to help you remember.Then you take the the equipment home that night with you and basically just do whatshe told you to do as far as hooking everything up and then you go to sleep in your own bedand sleep normally how you would normally do and then the next morning you would getup, take everything off and return the equipment
to us. We would download the information thatwe were able to obtain from that and determine whether you met criteria to diagnose you withsleep apnea or another sleep disorder. The main things that we measure for a home sleepstudy is we measure your oxygen levels and we also measure if we have decreased in yourflow of your breathing or if your breathing actually stops altogether.
Safety of Vaccine Schedule Affirmed
The Centers for Disease Control and Prevention'schildhood immunization schedule is considered safe by the Institute of Medicine. I'm ErinWhite and THIS is a dailyRx Minute. Some parents have expressed concerns aboutthe safety of children's vaccines. Now the gold standard of approval has been given.The schedule includes 24 total immunizations by the time a child is 2 years old.Delaying or declining vaccinations has led to outbreaks of vaccinepreventable diseases.States with easy vaccine exemption policies had a whooping cough rate 90 percent higherthan other states in 2011. Ask your about your child's vaccination schedule today.For additional health news information about
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