FALL ASLEEP FASTER AND SLEEP BETTER GUIDE
These suggestions may seem simple or obvious, but if you pay attention to them as you try them, you will find yourself sleeping better. Finding any natural method for improving sleep is much smarter than taking sleeping pills, medications or drugs.
Try these tips for sleeping better and find what works best for your body:
1. Avoid snacks close to bedtime, particularly simple carbs and sugars. This will raise blood sugar and as a result, inhibit sleep. When you do fall asleep, you run the risk when blood sugar drops too low (hypoglycemia), of waking up and not being able to fall back asleep. Instead, if you need to eat something, eat a high-protein snack a few hours before bed, or try some oats. This provides L-tryptophan needed to produce melatonin and serotonin. Of course the old cup of warm milk works this way too.
2. Sleep in complete darkness or as close as possible. It is recognized that light can disrupt the body's circadian rhythm and the pineal gland's production of melatonin. Studies also show that light effects this production process no matter where it hits the body, so wearing eye covers will not suffice. Keep the room absolutely dark and to use a nightlight in the bathroom so you do not need to turn the lights on.
3. Prepare for sleep, and avoid TV or mental stimulation right before bed. Even better, get the TV out of the bedroom. It is too stimulating to the brain and it will even if it doesn't take longer to fall asleep if you watch it before bed, it will affect your sleep quality. It is also disruptive of pineal gland function for the same reason as (2) above. Even choosing the wrong book or music before bed can provide stimulation which will only hinder healthy sleep. Think of slowing down, find ways to calm your mind. Try these suggestions:
Establish a bedtime routine. For one or two hours before bed, put away all work and things that might weigh upon you. Practice taking time to calm yourself. This will give your mind a chance to unwind so you can go to sleep feeling relaxed. Try meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help you release the day's tensions. Listen to white noise, nature or relaxation CDs.
Relaxation techniques are one of the most effective ways to increase sleep time, fall asleep faster, and feel more rested in the morning. They require a minimum of 20 minutes before going to bed. Try relaxation visualizations or yoga, or progressive muscle relaxation. Aromatherapy is also very effective (especially lavender and orange scents.)
Finally, in preparing your environment for sleep, remove any clock from view. If you must use alarm clocks and other electrical devices in your bedroom, keep them as far away from the bed as possible, preferably at least 3 feet. They really do impact your body. Just keep your bedroom a temple of relaxation and peace.
4. Believe it or not, you should check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin, and may have other negative effects as well. Well-known sleep expert Dr. Herbert Ross goes so far as to recommend that people pull their circuit breaker before bed to kill all power in the house. This may be unrealistic for most, but it is worth considering that these fields do have an effect on your body.
5. Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. There are a great deal of drugs and supplements that can and do have significant effects on sleep without us even realizing it. If you need help sleeping, try a natural sleep aid that works in balance with your own systems.
6. Avoid caffeine (or any stimulant) late in the day. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) can keep some people from falling asleep.
7. Also avoid alcohol late in the day. Even though it can initially make one drowsy, the effect is short lived and later causes broken or restless sleep, or people become unable to fall back asleep. Alcohol (and marijuana) also prevents you from falling into the deeper stages of sleep, where the body does most of its recuperative healing.
8. Shed some weight. Being overweight can create many problems, such as increasing the risk of sleep apnea, which will prevent a restful nights sleep. It adds strain to the body and can cause breathing issues which ultimately impacts sleep. Make certain you are exercising regularly. Exercising for at least 30 minutes everyday definitely helps you fall asleep faster. Just don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is best.
9. Take a hot bath or shower before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep, Don't change your bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.
10. Arrange a sexual rendezvous with your partner before bed. There's nothing like sex to wash your body with endorphins and make you completely relaxed.
11. Try an effective natural sleep supplement like SERENE to help you sleep better naturally. SERENE is a scientifically-formulated, over-the-counter sleeping pill supplement and muscle relaxation support supplement. It is a natural approach to the problems of muscle soreness, stress, anxiety, insomnia, sleeplessness, and a hectic world that works with your bodily systems to produce relaxed drowsiness without any side-effects or risk of addiction.
Content and other information presented on the site is not meant to constitute medical advice or be any substitute for professional advice, counseling, diagnosis, or treatment. Never delay or disregard professional medical or mental health advice from your physician or other qualified health provider. If you are making changes to your regimen, always consult your doctor first.
