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.
Sesame Street Do De Duckie With Ernie
DUCKIE SQUEAKING ERNIE: There's a brandnew dance and it's got a reggae beat. You do it in the bath while youwash your hands and feet. Get in the tub. Hold your duckie in your lap. Tap your toes while you scrubin the water from the tap.
ALL: And do de duck, rubberduck, duck, rubber duck, rubber duck, duck, rubber duck,duck, rubber duck, duck, rubber duck, duck, rubberduck, rubber duck, duck, rubber duck, duck. ERNIE: Come on everybody try. ALL: Do de rubber duck! ERNIE: Don't be lefthigh and dry. Yeah, do de rubber duck!
As you keep on getting wetter,do de rubber duck, you'll be feeling so much better. Do de rubber duck! You'll be left without a carewhen you do de rubber duck. And you can even washyour hair, while you do de rubber duck. It will have a healthy sheenif you do de rubber duck! Yeah, you'll be squeaky cleanwhen you do de rubber duck.
And do de duck, rubber duck,duck, rubber duck, rubber duck, duck, rubber duck, duck,rubber duck, duck, rubber duck, duck, rubber duck, rubberduck, duck, rubber duck, rubber duck, duck. TELLY: Don't get soapin your eyes. ALL: When you dode rubber duck. TELLY: Cause that willmake you cry. ALL: When you dode rubber duck.
OSCAR: Hey, all yourgrouches sing. ALL: Now do de rubber duck. OSCAR: Yeah, make thebathtub ring. ALL: Do de rubber duck! KERMIT: Everybody knows ALL: how to dode rubber duck. KERMIT: Scrub your flippersand your toes. ALL: Do de rubber duck!
COUNT: And while you washaway your troubles ALL: Do de rubber duck! COUNT: don't forget to countthe bubbles, 1, 2, 3, 4. ALL: Duck, rubber duck, duck,rubber duck, rubber duck, duck, rubber duck, duck, rubberduck, duck, rubber duck, duck, rubber duck, rubberduck, duck, rubber duck, rubber duck, duck. BIFF: All around the woild