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.
Easy and Weird Insomnia Cure That Works Tutorial
The foundation of Yoga is actually our breath.And it's the use of our breath that directly impacts our nervous system. When we hold ourbreath, or tense or shorten our breath, this immediately creates a sense of anxiety inthe nervous system. And this is measurable. So if we can breathe in the face of tension,stress, conflicts.we have something that we need to do and want to stay calm, breathingis the way to get to that. And even with all the yoga positions, that we take, or the yogapostures if we're not breathing, it's NOT Yoga. I'm going to share with you somethingvery basic and very effective about yoga breathing and sleep. We never breathe through both nostrilswith the same strength, we always predominate
or lead with one nostril. When our right nostrilis clear and open, we have more energy. And when our left nostril is more clear and open,we're in a more passive or rested state. If you're trying to sleep at night and you cantsleep, chances are, 99 out of a hundred, that you're right nostril is active and open. Wewant to close off our right nostril and allow the left nostril to be active and open, andactually activate a sleeping restful pacified quality. And the easiest way to do that isto sleep on your right side. So become accustomed at bedtime, lie on your right side and youcan observe and watch that left nostril become open and clear. If you wake up in the middleof the night, and you can't fall back asleep,
go to your right side,you can even put yourfinger against your nostril so that left side is clear and open, and then you'll fall asleep.I have some other tutorials on here on breathing and also sinus care and nasal care. And youcan watch those tutorials by clicking here. And I want to know how this works for you. It'sreally pretty freaky. But, it works. I wanna know how you like it. Come hang out with meon Facebook at Kiki Says. If you dont have my newsletter, the Kiki Weekly, you can goto my website blog Kiki Flynn dot com. Go to my store and get great organic and Ayurvedicthings and all my favorite things. Thank you for watching, thank you for being here. to subscribe or to watch these other tutorials.
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