Six Tips On How To Get A Better Night’s Sleep…Naturally

Just like brushing your teeth is called oral hygiene, techniques to ensure that you get a more restful sleep are called sleep hygiene. Here are tips on how to awaken refreshed, when you want to get up.

Light Is Both Friend And Foe For Sleep

Light Is Both Friend And Foe For Sleep

1. Depending on the time of day, light can either be the enemy or the friend of sleep. For bedtime hours, make sure you have curtains or drapes covering your bedroom windows, if you are going to bed when it is still light outside. On the other hand, make sure to get some exposure to natural light during non-bedtime hours.

2. Don’t use your bedroom for any other purpose than sleep. Avoid converting a corner of your bedroom into an office area where you do homework, or pay bills, or vote for public health innovations. Your brain is smart enough to continue to associate an area of your home or apartment with those possibly stressful tasks.

3. Establish a regular routine. Try to go to bed at the same hour each time, and get up at the same time. Making a healthy habit depends on consistency over time. Avoid having a completely different weekend than weekday routine, if at all possible. It is hard for your body yo switch from one pattern to another.

4. Taking a siesta after lunch might seem like a pleasurable idea. Although that will take the edge off of your sleepiness, any nap might make it more difficult for you to fall asleep when your head hits the pillow.

5. Avoid ingesting substances that have a negative effect on smooth sleeping. Watch the sugar content in your food. The stimulant effects of both nicotine and caffeine are well established, so it is easy to understand why they do not promote restfulness. My hardest challenge is remembering that chocolate contains significant amounts of caffeine.

However, the stimulant effect of alcohol is not as immediately evident. That is because alcohol seems to enhance the first half of a bedtime, the falling asleep part. Where the difficulty comes up is in the second half of the bedtime. That is when the body begins to metabolize the alcohol, which acts as a stimulant. Thus, you wake up in the middle of the night, without completing your entire sleep cycle.

6. Don’t exercise vigorously right before bed. A better time is the morning or early afternoon. An exception is if you want to practice yoga. The deep breathing and the stretches work well before bedtime.

For additional information, your best source of advice is the National Sleep Foundation. I have found them knowledgeable, and dedicated to sleep hygiene information.

This post was shared by my colleague Barbara, who is doing a dissertation on public health advocacy.

Natural Sleeping Remedies

Have you considered getting a natural solution for your sleepless nights? If not, then reading this will surprise you at just how much you have been missing. This is because natural sleeping aids are very safe and secure for use and does not pose any threats to your health.

Our main focus will be to give you information on some of the natural sleeping aid solutions that have been proved to have worked, and have been tested over a number of times in a long time. Thus, they are believed to be the best and provided comfort to the users.

insomiaA number of people have used science medicine to solve their insomnia (sleeplessness). Some of these have been effective, but ended up affecting them in the long run. This happens because their effects may not be known and so can be harmful to the body.

They can even lead to drug tolerance, withdrawal symptoms and drug dependence among other side effects. Obviously, this won’t be what you want. That is why we say, “natural health products for a healthy life style.”

Perhaps you have used lemon balm at a particular point in time. Then if you have never known, this is one of the natural solutions to insomnia. This fruit has been used for ages to solve other problems such as indigestion and as an antiviral. It has also been a remedy to stress and since its light nature has made it the best solution to sleeplessness in children.

Another way to sleep fast naturally is using an extract from a plant root known as valerian. Valerian is a plant found in Europe and Asia and has more than two hundred and fifty species. This has been found to be among the best solutions and can also help in solving cramps, nervous tension and excitability.

Some of these solutions may however pose a problem if not administered in the right way. Valerian for example should not be used for a long time. It should be taken for about two weeks or less. Pregnant women and those with liver damage should also avoid it completely.

The current generation of people is very lazy. I find it useless to exercise because we consider it unnecessary. Well, the truth is, this is like a must in order to increase the chances of having a good sleep. Involving our bodies in such activities like jogging, walking around, and even cycling helps relax the muscles of the body and increases its functions. This helps in calming the user hence its importance in enhances a sweet sleep.

Trying these remedies will not only help you sleep fast naturally but will also prove to be the best, and a solution to other problems too that you might not be aware of.

I thus recommend my readers to try these natural solutions because of their effectiveness.