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.
ENT Audiology Associates in Raleigh Exceed Expectations for Every Patient Everyday
And what you can expect when you come to my office is a staff that is going to go over the top bend over backwards to make you comfortable, to take care of your needs You should expect that you should be seen on time and that we will work our hardest and come to a very accurate diagnosis because it's only with an accurate diagnosis that you're going to have an effective treatment So those are our sort of tenants that we live by and we go over the top to help take care of what your needs are and we want to provide and unexpected service for you by going beyond The team is going to make or break it a
I think there has been a lot of patients who have gone to a 's office and they really like the physician but the front office person is short with them or it's very hard to get an appointment there or the nurses aren't helpful I couldn't imagine practicing in that environment I get compliments after compliments on our staff for their kindness or their accommodations and their willingness to take whatever time is necessary to make a patient comfortable. So I extended that not only to the office but to the operating room so instead of just going to the operating room on operative days myself
I take a long two of my staff one an administrative assistant who sits in the waiting room and coordinates with a patient's family while the the operation's going on talking about post operative care making sure that they're all comfortable of normal expectations making sure they have their prescriptions and their follow up appointments and such taking care of any need they have while their family member's operation is going on. While inside the operating room I bring along an extra nurse who used to be a nurse at Wade medical center make sure that the operating room staff knows everything about what my needs are and the needs of the patient on coordinating things and if anything comes up during the operation that needs to be addressed
Such as any communication outside she takes all the load off of me Where all I do in my office is in the office with my staff is see patients and take care of patients You'll notice that is you come to see me I'm not sitting there looking at a tablet in front of me or a computer My face isn't in a computer, I have someone in the room doing that and documenting what we do We provide great service to every patient, every day.