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.
It Never Sleeps Insomnia and the Voices in Your Head Psych2Go
It is one of the most common, yetalso, one of the most perplexing sleep disorders that exists. Insomnia. At any given time, it canaffect around ten percent of the world's population, causingcountless hours of lost sleep and wakeful anguish. But, why does ithappen, and how does one overcome ité Stay tuned to find out. Naturally, we fall asleep at night.It is how the human body reacts to exhaustion, and it is a part of theinnate biological rhythm which our
species has maintained forthousands of years. Yet, more than 30 million Americanssuffer from at least a mild form of insomnia, that causes them to havedifficulty falling asleep when they want to, and which subsequentlyleads to the suffering of fatigue and drowsiness during the daytime. And during their nights, sufferersof insomnia experience a whole other set of troubles and pains,which add to their woes. What time is it right nowé
Quite often, during the late hoursof the night, an insomniac's mind will race with activity. Tomorrow's gonna be a big day.Better get some sleep. Why do I feel like I'm forgettingsomethingé Ugh. It's too quiet in here. I canhear myself breath. And, inconveniently enough, many oftheir thoughts will be the ones that induce the most anxiety,depression, and stress; making it quite a challenge for theindividual to find any relaxation
right before bed. This is ridiculous. There may be a variety of differentreasons which cause these thoughts to become so prominent at night,but once they begin, they become very difficult for insomniacs tosuppress. And, to make matters worse, somesufferers will also experience irritability, discomfort, or evenpain, after lying awake in bed for a while.
Many who experience persistentinsomnia crave for regular sleep schedules, and the capacity to fallasleep comfortably and to wake up refreshed, but falling into suchroutines without relying on the use of sleeping pills or other types ofdrugs can be a tenacious problem that each individual must oftenfind their own unique solution to. For instance, distractions such astelevision. . books, or computers, couldpotentially stimulate the mind and keep an individual awake for muchlonger than they desire, or
conversely, they could actuallydistract the mind for just long enough from all the thoughts thatare keeping the individual awake. It really depends on the person. The key is to figure out what worksfor you, and the best way to do that is to experiment. If yousuffer from insomnia, finding out what triggers your brain to sendthe signals to the rest of your body to nod off is the key toovercoming this disorder. For some, getting out of bed to dosomething relaxing, such as