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.
Epley Maneuver for Vertigo Ask Jo
Hey everybody, it's Jo. I've got Brianwith me, you might recognize him from our cooking show: Make It! Taste It! Rate It!Yes. He's here to help me show you how to do the Epley Maneuver. So let's get started. With the Epley Maneuver, what I would like to say first is, I don't think you should ever do the Epley Maneuver by yourself, or with somebody whose not trained. So if youwant to do it at home, once you've gotten it done by a therapist or , that's ok,but I really don't think you should do it on your own because you want to be completelyrelaxed when you're doing it. So I like to explain to my patient what I'm doing beforeit's gonna be done because if you have Vertigo,
you know that it;s kind of a scary thing,you feel yucky a lot. And this is probably gonna make you feel yucky. So sometimes, unfortunately,people do end up throwing up, so I'd say put a bucket beside you just in case. But hopefullyif you're doing it right they're just gonna get really dizzy but it's gonna go away prettyquickly. Ok. With that said, I'm gonna explain to Brian as we go along just how I'd explainto a patient. So what we're gonna do is we're gonna start off with the side that you'refeeling the dizziness or the vertigo. And most of the time people can tell that becauseit's the way they turn their head, that's where they fell it. So we're gonna imaginarilysay it's on your right side. Ok. So if it's
on his right side, we're gonna end up goingdown to that side first. We have this nice bed here. In the , you'd have a plinthor a table or something. But what we want to do is end up getting his head off of theedge because we're gonna go down into some extension or the head going back. So to startoff, I'm gonna have you swing your legs up to the side where you're facing that way.Ok. So come on back just a little more for me because what I want is his shoulders tocome just to the edge so his head comes off. Now, Brian, what I'm gonna do is a movementthat's pretty quick, and I just want you to let me do it. Just try and relax your head.I'm gonna support it, I'm not gonna let it
fall. Now if it's on his right side, he'sgonna start off with turing his head to a 45 degree angle. So not completely straightahead, not completely at 90, which is pretty hard to do, but kind of at that 45 degreeangle in between. So what I'm gonna do is I'm gonna kind of support your head, and we'rejust gonna come back really quickly. Relax your neck muscles as much as you can. Alrightso a little more to a 45, alright and then come on back. And relax. Alright, and thenI'm dropping his head to about that 30 degrees of extension, he's in that 45 degree anglehere. And what I'm doing is I'm watching his eyes to see if they're moving, that nystagmusmovement. And that's that dizziness feeling,
you know people see stuff kind of waving backand forth, side to side. So about 30 seconds to a minute. Or once his eyes stop movingthen that's probably long enough in that position. Now sometimes people do feel really, reallysick and they want to jump up. Try and kind of relax them if you can because it will eventuallygo away if it's that BPPV. So you just want to try and calm them down a little bit. Itwill start going away and they'll go quot;Hey I'm feeling a little bit betterquot; and thenyou'll see those eyes kind of slow down a little bit. Once they stop, then you're gonnaturn his head to the other side. I'm gonna go ahead and turn your head. But keep that2030 degree extension. I'm gonna turn him
to the other side to 45 degrees again. Sosee not 90, not straight ahead, 45 degrees. So again, just kind of holding him there.If his eyes are moving, keeping an eye on that. Talking to him, making sure he's feelingok. Doing goodé Doing goodé Ok, so another 30 seconds to a minute. And then, what I'mgonna have him do is try and keep his head in that 45 degree angle. This is the hardestpart or people. And then he's gonna turn on his side towards where his head is. So goahead and turn on your side for me. I'm gonna move your head for you, and you go ahead andturn for me. There you go, keep going, keep going. Good. So now I'm gonna kind of tuckhis chin in just a little bit and same thing.
Vertigo Treatment with Simple Exercises BPPV Ask Jo
Hey everybody it's Jo. Do you everhave that feeling that the room is spinning and you're not drunké You probably have Vertigo,but the positional vertigo which is benign. So it's really important to go to your to get it checked out if something's going on because it could be a symptom of somethingmore serious. If you've been diagnosed with BPPV, I'm gonna show you some exercises toget that a little bit better for ya. So first exercise is a BrandtDaroff exercise. Basicallyyou're gonna do this five times, two times a day in each position there's gonna be a30 second hold between. The first movement you wanna do is go down to one side and turnyour head at a 45 degree angle so it's just
going to be going down like this, my head'sat a 45 degree angle, and I'm upholding this for 30 seconds. You might get a little dizzy,feel a little yucky, but if you hold it for the 30 seconds the dizziness will probablygo away. Then you're going to come back up into the seated position, wait 30 more seconds. Again you're probably going to be a little dizzy, that' spinning's going on, but it should go away. And then go to the other side againwith your head at a 45 degree angle holding that for 30 seconds. Now the couch that I'mon is a little bit squishy you probably want something a little bit firmer, but if youcan hold that 45 degree angle of your head while you're lying down that's fine. Thenyou're gonna come back up for that final 30 second
hold. Doing that five times, two times a day.The next thing I wanna show you is some gaze stabilization exercises. And this just retrainsyour brain to not have that dizziness when you move your head quickly. So there's somepretty simple exercises, the first one is actually just moving your eyes back and forth.So your just gonna look side to side, a nice smooth motion, ten times back and forth. Afteryou've gone back and forth, you're gonna look up and down still trying to keep your headin one spot. Now remember this might make you a little dizzy and if it does that's okayit's reproducing those symptoms, but the more you do the less it'll be. Then looking atone corner and back down to the other corner,
going up and down, and then the opposite cornerup and down. After you done the moving the eyes, now you're going to actually move yourhead. Take a spot that you can focus on you can use your finger you can put somethingon the wall like an quot;Xquot; or an quot;Aquot; or any letter of the alphabet that you want, but now you'reactually moving your head so you're focus on one spot. Keep your eyes on that one spotmoving your head side to side, then moving it up and down, trying to keep your eyes onthat spot the whole time it's gonna wanna move, but really try to focus on that spot,then going at an angle, one way and going at an angle the other way. Trying to keepyour eyes focus on that one spot the whole
time. If you have any questions leave themin the comment section. And if you'd like to check out my other tutorials go to AskJo Don't forget to follow me on Facebook and remember, Be safe. Have fun. And I hope youfeel better soon.