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 To Stop Snoring Fast
Hey, guys, Axe here, of NaturalMedicine and Founder of DrAxe . In this tutorial, I'm going to teach you how to stopsnoring fast. For many people, snoring is an issue that can also cause insomnia foryourself and insomnia for a loved one. I know my grandfather growing up really, really struggledwith this and other family members that I've had. Again, these things are allnatural waysand allnatural remedies to help you stop snoring fast and in a natural manner. The number one thing you can do to stop snoringfast is to start sleeping on your side. Become a side sleeper. For a lot of people, theymay say, quot;I've tried it before and I just
can't seem to sleep on my side. I like sleepingon my back, or I end up there at night.quot; Here's what you need to do to sleep on your side.Number one, realize it's going to take a little bit of time. I know that I slept on my stomach for yearsuntil I started having neck and back pain from it. Then, I started sleeping on my side.The first two weeks, I had a really hard time sleeping. I stuck with it and eventually itbecame easy. The other thing I did is I got a body pillow. I got a body pillow that Iwould hug between my knees and my arms. That really kept me from moving and rolling. Again,start sleeping on your side and get a body
pillow in order to do that. Give your bodytime. Again, side sleeping is probably the fastest way to help you stop snoring. Number two, use essential oils. Before bed,start diffusing some peppermint oil, lavender oil, chamomile oil, and eucalyptus oil. Thoseare the most effective oils. Peppermint and eucalyptus essential oil work because theyopen the airways, making breathing easier. Chamomile and lavender oil work because theyhelp your body relax. They help your tissues relax and reduce inflammation naturally, whichhelps you sleep better, which can prevent snoring as well.
Again, eucalyptus and peppermint essentialoil as well as lavender and Roman chamomile essential oil are the best essential oilsto help you stop snoring fast. Again, you can just rub a little bit on your temples,on your neck area and upper chest. You can mix them with a little coconut oil and dothat. Or, you can just have a diffuser going by your bed the beginning of the night isa great way to do it as well. Those will help you stop snoring. Also, certain supplements can help with snoringsuch as fenugreek, goldenseal and vitamin C. You can do fenugreek tea throughout theday, which is also really good for hormones.
It's good for women for estrogenprogesteronebalance. It's good for men and testosterone and libido. Again, fenugreek is great forthat reason. It also helps breathing. Goldenseal helps support healthy red blood cell production,increasing your cardiovascular fitness. For that reason, it actually helps increase yourability to breathe. Vitamin C works in a very similar way, especially that combo of goldensealand vitamin C together. Those are very effective supplements to take. A few other supplementsthat can sometimes be effective include magnesium and acetylcysteine can also be beneficialin many cases as well. In terms of another thing you can do, manypeople that struggle with snoring, is if you're
snoring all the time, it can be caused bybeing overweight. Losing weight is an effective way to do this. Listen, you can lose weightreally, really fast following a healthy diet. Really, you don't need to count calories.What I'd recommend is get one of my books. Get my book, quot;Repair Your Digestive Healthquot;or my book, quot;Eat Dirtquot; or my quot;Bone Broth Breakthroughquot; book. Any of those books have diet plans thatare going to really help support weight loss in a healthy and natural manner. Again, losing weight and exercising 20 minutes,three days a week, that's it. Just getting out there and moving a little bit and changingyour diet to a healthy diet. Heck, even if