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.
Pretty Little Liars 4x19 EXCLUSIVE Interview Clips Shadow Play Airs February 11th 2014
In this episode, Spencer has beengoing through many a sleepless night and fueled by Aderall and she's tryingdesperately to figure out whether or not Ezra is A. She goes to take another pill to keep up all night and loses touchcompletely with her own reality and wakes up a new reality that is herlife quot;noirifiedquot; if I could just make up that word. When the topic first came upfrom ABC Family I said
we'll do this but you have to understand we'regoing to do right and we're gonna give you a most beautifully photographedepisode of the series you've ever seen.With this episode you can literally stop it at any point and print it out and blow itup on a big poster and it's just going to be stunning.I always thought champagne was the most sophisticated thing in the world. Well it isn't. You are. It just looks incredible on camera. Everyone looks stunning
Strangely all our faces work for the era so it's been great. Lose something honeyé The central portion the storytelling will be told in a particular kind of black and whitewhich is meant to honor a form of very lush storytelling fromAmerican films in the 40s.MenIt's just this surprising world where people were bold and brash and took chances andwere risky and sexy and adventurous It's really like our show.Well you're president of the manhaters club. How would you feel about keeping an eyeon Ezra Fitz.I was born for the job
Still our story lines and where we arein a story and in the show but the dialogue is dated.If I'm no damn good why you talking to meé Because we have something in common. We both know what happens when a man wants his Kirk get to him He makes mistakes.It's a differentshooting style when you shoot in black and white eventhe acting the way that your voice sounds. Everything's different. Hello. If I tell you something you promise you won't give me the looké
What lookéThe Spencer look. I have to tell you something. And I'm afraid I'm going to get a lot more from you than the look. I hope all the fans see this and they watch all those classic movies and they go quot;That is cinemaquot;. We don't have much time. I hit 'em hard but I only hit 'em once. I really do feel like this is going tobe one that goes down in history Watch the episode it's so good I'm having thebest time we all are you guys will really like it.