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.
What is Insomnia Diagnosis and Treatments
My name is Rachel Salas. I'm a sleep neurologist, boardcertified in both specialties. I'm Virginia Runco. I'm a Johns Hopkinsbehavioral sleep medicine specialist. Insomnia is difficulty falling asleep,difficulty staying asleep, poor sleep quality or some kind of combination of those symptoms. And, we all have a night of bad sleep from here or there, but really what insomnia is. is a more long pattern of a sleep problem that's not only a nighttime issue but it tricklesinto the daytime in some ways
so there is some kind of daytime symptom, whether that's, um, it can be just sleepinessor fatigue, struggling to stay awake during work, concentration issues at work.quot;I'm feelinggrumpy or moodyquot; or even just having a lot of worries during the daytime about the sleep. So, typically it's more commonly found in women, however you know from down from kids all the wayup to older adults.we can all onexperience it at one time or another
and most people have experienced it.youknow, when when you're studying for a test, or you have a veryhighstakes job interview, you can suffer from some acute insomnia butwhen that becomes chronic, usually more than three months and you'reexperiencing it three or more times a week then itcan be actually a sleep disorder. Insomnia is diagnosed based onwhat you tell the sleep specialist, so there's no
kind of lab test or blood work that you can do to say quot;You have insomnia.quot; They look at your medical history, your psychiatric history, how you describe your insomnia symptoms. However, sleep studies.the overnightsleep studies aren't uncommon to do sometimes ininsomnia patients because they want to rule out if there's some underlying sleep disorderlike sleep apnea that can cause the insomnia. So, insomnia is a complicated
sleep disorder because there's alwaysdifferent factors for different individuals that are contributing to it. So, the first thing that we look at is tosee, you know, what kind of behavioral issues that the patient, that may befeeding the insomnia. so things like maintaining good sleephabits are very important and those are things that we do investigate. A lot of times there some simple thingsthat patients can change
to help as part of the treatment. There's several medications that are available.We typically. try not to go straight to those because you know a lot of times they don't work, andthese medications do you know, they do have a side effectprofile, so you have to be very careful .you know, when you give these. There isthe mainstay which is cognitivebehavioral sleep therapy and you know, any time I diagnose apatient with insomnia I usually