Improve Sleep

By | August 18, 2016

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.

Can Exercise Improve Your Sleep

We spoke in the previous tutorial on how sleepcan improve your gains, but does it work vice versaé Can your gainz improve your sleepé We can go on for days talking about how importantsleep is, but the fact of the matter is that for many people, getting quality sleep, letalone fall asleep in the first place, is much harder than we think. Exercise is great for a host of health benefits,such as improving heart health with cardio and HIIT, to improving overall strength withresistance training.

And time and time again it's been shown thatexercise will also help with getting more shuteye at night. But for those of you that need a bit moreconvincing, as if you already need more reasons to exercise, here's some very real and clearevidence of the magical sleeping aid we call gainz. First, understand that to invoke sleep, ourbody follows a near 24hour cycle known as the circadian rhythm. Based on different cues and signals, thisrhythm knows when to tell you when it's

time to go night night. One way in doing so is by raising body temperature. Through the circadian cycle, your body slowlyincreases in heat, reaching its highest temperature at night right before sleep. This, along with the lack of light, signalsthe body to increase the sleepinducing hormone melatonin. People struggling to sleep can use exerciseas a way to actively increase body temperature in hopes to drive this signal.

On top of that, a byproduct of burning moreenergy with exercise is raising levels of adenosine, another hormone responsible formaking you feel tired and sleepy. Another pesky thing that inevitably makesit harder to sleep is age. With age, the responses to sleep signals andthe circadian cycle slows down. As we saw, exercise can help with that sillycircadian guy and it does not discriminate with age. In fact, a 6month long study of elderly individualspartaking in a resistance training program not only saw a 38% improvement in sleep qualitybased on the Pittsburgh Sleep Quality Index,

but the folks even saw an awesome 52% increasein upper body strength. Sleep better AND open pickle jars easieré That… that's a winwin! Oh, and in case exercise alone is not goodenough as you grow older, another study showed that engaging in wieght training, walking,and more social activities improved sleep for older invididuals better than doing anyof the three alone. And for people that have the most troublesleeping, like people with chronic insomnia, exercise has undoubtedly shown to improvesleep.

A study showed that as little as one exercisesession was able to not only help people suffering chronic insomnia sleep faster, but also sleeplonger. The exact reason why is not fully known, butpossible reasons are one, the link to body temperature and the circadian rhythm as discussedbefore, and two, exercise can lower anxiety and depression symptoms, which is somethingthat many with chronic insomnia suffer as well. Sleep better and be in a better mood. As far as the type of exercise, it seems thatany type will undoubtedly improve sleep.

How Do You Reduce Sleep Quota and Increase Sleep Quality

Questioner: I was wondering how can I decrease my hours of sleep and how can I improve my sleep qualityé Sadhguru: See, sleep is not a requirement in one's life. What the body requires is rest. Sleep is just one form of rest. Lot of people are beginning to think in Tamil Nadu if somebody says, ‘He is resting,' means they're sleeping. (Laughter)

Need not be. You can sit and rest, isn't ité Yesé You can stand and also rest. You're running – if you stand, doesn't it feel like resté You're standing, if you sit down, doesn't it feel like resté There are many ways of resting.

The most important thing is rest means you're changing the energy equation where consumption is lowered, production is going on at the same pace. So after a period of time, you feel rejuvenated because consumption has been lowered. Essentially you're managing the energy equation. If you're on acute activity, the consumption is more; whatever you're producing it's not enough,

after some time you feel exhausted because the consumption has been heavy. If you lower the consumption and increase the production, after sometime you feel energized. Suppose you're running, if you run a mile, after that you can't take another step, let's say. Oh, many of you have been running for Isha marathons, Isha Vidya marathons,

forty, fortytwo kilometers, all right, whenever after a mile or two you can't take another step, don't eat anything, don't drink anything, just sit down for ten minutes, again you're fine, rejuvenated, isn't ité All you have done is lowered the consumption, production is still at the same level.

So now there are ways to lower the consumption and increase the productivity also. So if you come to a certain state of ease When I say ease, it's not something that most people will ever understand because most people are not at ease. If you're at total ease, if the system is at total ease,

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