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.
Five Tips To Get Your Baby To Sleep Through The Night
There are only a handful ofthings that would make my baby wake up at night. But it took me a while to learnwhat they all were. Once I knew the challenges, it waseasier to avoid them and keep us sleeping through the night. My told me sleep was veryimportant to the development of my baby's brain and his little body, so Iwanted to help him get as much sleep
as he could. Here were our top five sleepinterruptions and what we did about them. Babies pee at night, a lot. And when mine was wet, he gotuncomfortable and wriggly and woke up. I found a high quality diaper tohelp keep him dry at night. And it was soft and comfortable,so he would sleep.
And a good night of sleep meanta good morning for both of us. For those first couple months, my babyate every few hours around the clock. I learned pretty quickly that Ididn't want him to need to eat to go back to sleep. So I would keep him awake while he ate,sometimes by talking or singing quietly to him.
Or I would change his diaper halfwaythrough the feeding to help him stay awake. Putting him in the bed before he wasasleep was the key to teaching them how to put himself back to sleep. My baby seemed to have a windowof time for putting him down. And if I missed it and he gotovertired, then I'd have a hard time
getting him down at all. It took me a while, but eventually Ilearned all the sleepy signals, things like rubbing his eyes, fussiness,or laying his head down. When I saw any of these, I'd gethim to bed as soon as I could. Loud noises were often a problem,especially when there were other kids or people around, though we also foundthat silence was a problem. So as much as possible, I tried to havesome kind of background noise
when he went to bed, oftensome lullaby music. No matter what, babiesdo wake up at night. But we wanted our son to learnto put himself back to sleep. We tried our best not to run in everytime he whimpered, because our noise and energy would often be thething that woke him up. Have you ever been visiting someone orstaying at a hotel and when you wake up it takes a minute for you tofigure out where you areé Well, that's what it's like for babies,except they will need to see