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 Does Sleep Affect Your Face
I get around 45 hours sleep a night 5 hours of sleep. three to four hours of sleep. five hours a night 96 work then you go home and eat something then like 102 or three is a all the other stuff I live far away so I get home late, I also like try to make time to workout I just have really bad insomnia and I tend to over extend myself so when I do do have the time to sleep a full night I just don't know how to even begin sleeping
to me, sleep is just something that you have to do so the quicker that you get it over with, the better I do worry it at what point will the make up sort of stop covering up my lack of sleep I think I look sort of exhausted under my eyes baggy and my eyes look a little blood shot and my skin kind of looks dull. there's definitely times when I wake up and feel like look older. I noticed that I don't get enough sleep because the
first thing I think of when I wake up is coffee. I am trying to change my sleeping habits because I know detrimental to my health and my appearance. I will never change my sleeping habits I will just figure out more ways to ingest caffeine OMG I'm so scared, I don't want to open my eyes. I sort of I recognize myself but I don't at all. COOL! Oh, closeup it's gross. I think it's more disturbing because I look younger than expected but still terrible
my skin both looks and feels tired definitely don't love how I look. I hate the under eyes, man The under eyes are the worst. This is the first time I've ever seen myself with wrinkles, I don't like it. I didn't expect the wrinkles under my eyes. I look really pale, I don't like a happy healthy person right now I said nothing would make me change my sleeping habits I think I'm a little convinced.
See myself with all those wrinkles above my eyelids. I definitely feel less invincible I realized now that these bad habits are going to catch up to me at some point. it definitely makes me want to change my sleeping habits i'd don't know if I'm actually going to.it definitely makes me wanna sleep more if this is what i'm gonna look like. A certain melancholy to the overall look that off putting. I think that's worse, that projection
to the world to look like someone who's sad that startling, also makes me wanna sleep.
Story Behind the Product Everyday Stress Relief
gt;gt; Amen: Hi. I'm Daniel Amen, founderof BrainMD. I'm here with my friend, Parris Kidd, who is the Chief Science Officerfor BrainMD. We have formulated this very special line to optimize your brain and yourbody. Today, we're going to talk about Everyday Stress Relief. This is really one of my favorite products. I don't know if any of you have had experiences where things didn't go theway you expected them to go, that's stressful and the chronic pumping of Cortisol, one ofthe stress hormones in your system has been associated with the trouble losing weight.It's been associated with you just get sick more easily and you feel anxious, nervous,revved up. We developed Everyday Stress Relief
to help sort of calm down, help you combatstress but at the same time help you focus. gt;gt; Kidd: Yeah, and by the way, longtermhigh Cortisol also kills brain cells particularly in the hippocampus which is the main zonethat creates memories. So, high Cortisol and high stress is really a killer over the longterm. gt;gt; Amen: So, we developed Everyday StressRelief in multiple mechanisms. So, walk us through what's in it.gt;gt; Kidd: Well, it starts with magnesium and magnesium is this mineral, essential mineralthat more than half of Americans are deficient in and yet helps to calm down the brain allthe way across. At the brain connection, the
synapses, magnesium is essential to have justthe right level of firing and not too much firing which would make the brain too busy.So, we start with magnesium then we go to taurine which is, again, a substance thatoccurs naturally in all of our cells and is concentrated in our brain cells and taurinehelps to buffer calcium and to buffer magnesium because the calciummagnesium balance hasa lot to do with how excited the brain cells will be. So, in a way this preparation isalso helping to calm down activity at the level of the individual nerve cells. And thenwe have Relora which is a proven adaptogen. It's made from the bark of two trees andthat helps also to calm down blood Cortisol
levels. LTheanine is a substance that'sprepared from green tea and which has that sort of calming and relaxing effect that greentea can give without necessarily making you sleepy and also can help to sharpen up yourmental focus. And then there's holy basil which is another adaptogen and which is goingthrough quite intensive research for stress these days and we were able to get in thefull al dose of holy basil at 600 milligrams. So, this is a highly potent product and verymuch indicated for people who are facing stressful events on an ongoing basis.gt;gt; Amen: So, actually when we were developing Everyday Stress Relief I went through a personallystressful event. I mean, anybody that's
sort of in the public eye has people attackedthem and the Washington Post actually came here and they did a cover story on me andit was awesome but I realized there are going to be parts in that story I didn't reallylike, you know, some attacks from my colleagues and so on and I started to feel really stressedbut we were developing this and so I started taking it and I went, well I don't care.I mean, of course if you do something special, someone's not going to like it. And it justlowered my stress and even my mood and for about a month I just kept it with me likea Linus' security blanket because I'm a baby, I don't like feeling bad. And so,you know, I use the supplements always to
optimize my mood but when I went through thatstressful time, I kept it with me and so whenever I travel I just take Everyday Stress Relief.It can be very helpful for you. We know stress causes a lot of bad things in your body andin your brain and Everyday Stress Relief, we created for you to help you manage it moreeffectively.