How to Get Better Sleep Without Insomnia

Insomnia relief

Insomnia relief

Insomnia or the inability to fall asleep can be very unhealthy. Not only does it rid your body of restful sleep but it also diminishes your energy supply for the next day’s activities. Insomnia also includes not being able to continually stay asleep and waking up earlier than expected.

Studies show that lifestyle seem to be the main cause for insomnia. By changing your lifestyle, you can surely have better and more restful sleep without having to deal with insomnia.

Establish a sleeping pattern. If possible, go to bed at the same time each night and wake up at the same time every morning. This will establish your body clock and once your body has become accustomed to it, you won’t be having any sleepless nights in the future.

Do not bring your work to your bedroom. Bedrooms are supposedly exclusive for getting rest and other relaxing and pleasurable activities – not for doing homework or finishing a task from work.

Avoid drinking alcohol and caffeinated beverages and food at least 6 hours before your established bed time. Smoking is also a huge insomnia trigger so it will be better if you try to stay away from nicotine. Nicotine can be a stimulant and can also be a depressant but either way, it will have effects on your sleeping pattern.

Make sure you exercise daily. You can take a walk or a quick jog every morning to loosen up your body and prepare you for the day’s activities.

I hope these few tips help you.

13 Simple Ways to Quit Smoking

Believe ir or not, smoking is one of the worst habits in the world. It is detrimental not only to your health, but also to those who are close to you. If anyone is willing to give up this habit, he or she can follow the following thirteen steps.

Quit Smoking - Good for your life

Quit Smoking – Good for your health

  • At first take decision that why you want to give up smoking. For example, to avoid the risk of heart attack and cancer, for your family etc.
  • Don’t try to give up excess smoking without any medication or therapy. Because, in many cases, brain becomes very much dependent on the nicotine of cigarette. So, before you give up smoking, think about alternate therapy.
  • You can use chewing gum or lozenge as alternate of cigarette.
  • Alternate medications/ drugs can be used.
  • If you are not willing to do it alone, you can inspire your friends and family members (smoker) and declare to do it altogether.
  • Try to reduce mental pressure and you can try some massage if you want.
  • Avoid alcohol.
  • To draw attention from smoking, you can do some household works.
  • If you are failed, try again and again and promise not to fail this time like King Robert Bruce.
  • Regular exercise is helpful.
  • Eat a lots of vegetables and fruits in your daily menu.

I hope these steps will help anyone to give up smoking. And I believe, with the above all these, willingness works are much more effectively.

Please tell me what is your method to quit smoking. I would love to hear that. You might interest in my other natural ways to quit smoking tip here.

The Importance of having Good Sleep

Why is good sleep important?

good sleep

Having a good sleep can save from diabetes

Adequate and good sleep is the basic pre-requisite of having a healthy body and a mind.  A proper sleep-wake cycle is necessary to maintain a proper level of alertness of brain. A good sleep ensures the growth of both body and mind. It is when consolidation of memories takes place and expenditure of energy is minimized.

While have a good sleep, human brain releases several “growth factors” and “growth hormones”. These growth factors promote the development of our body systems. Sleep helps our brain think clearly.

Drowsiness impairs the learning process. If you don’t have adequate good sleep, your mind can not think out of any problem. All the problem solving, decision taking skills of a person are greatly affected in the absence of  good sleep.

Sleep maximizes the learning potential of our brain and help all the information get stored in storage bins of our brain.

Sleep helps conserve energy. When you enjoy good sleep all the metabolic processes of our body slows down. Expenditure of energy reduces and it helps all the body systems renew their potential. In fact, here are a few tips for you to have a good sleep naturally

Causes of Sleep Deprivation

The basic causes of sleep deprivation include the following:

poor sleep

One of poor sleep symptom is yawning

  • Insufficient quantity of sleep: The average hours of sleep you need are 7-8 hours for adults and 8-9 hours for teenagers.If you sleep less than these recommended hours then you will experience all the side effects of not having good sleep. You might think that you have adopted to have less sleep but in reality your body is withering due to the excessive side effects of inadequate sleep hours.
  • Poor quality of sleep: The quality of sleep is important too. Human body works according to particular “circadian rhythms”. These rhythms are designed to induce sleep early at night and make you wake up early in the day. But if you ignore your body’s urge of going to bed and stay up late at night and get up late in the morning, all these rhythms are disturbed and start to remain drowsy and lethargic all the times. Similarly, emptying your mind of all tensions and stress is very important to have a good sleep. You must avoid alcohol consumption before going to bed.
  • Abnormal need for sleep: Due to some personal variations, some people need more hours of sleep then the others. It might be due to growing up or some disease. In such cases you must consult a doctor.

Consequences of  sleep deprivation.

The consequences of inadequate sleep are as follows:

  • Not having good sleep increases the chances of several complications like heart failure, heart burn, stroke, high blood pressure and diabetes.
  • Inadequate sleep causes decreased enthusiasm and all the urges including the drive for sex is considerably decreased.
  • The sharpness of mind is lost. Person becomes dull, loss concentration, communications skills are demented, cognitive skills are decreased and learning is seriously impaired.
  •  Lack of good sleep effects brain health and increases stress and anxiety.
  • Sleeplessness increases forgetfulness. Such person easily forgets important tasks and things.
  • The skin tone and freshness of skin is lost. The skin starts to age in the presence of inadequate sleep.
  • The metabolism of body is reduced and dependence on food is increased. It causes obesity and increased chances of stroke and heart attack.
  • Experiments on mice proved that if mice were not allowed to sleep for more than two weeks, they exhausted to death.

    sleep deprivation

    Effect of sleep deprivation at a glance

How to have good sleep?

Following are the DO’s for having good sleep or insomnia treatment:

  • Consume less caffeine and alcohol.
  • Drink fewer fluids before going to bed.
  • Don’t consume heavy meals at least an hour before going to bed.
  • Avoid cigarette smoking.
  • Exercise regularly.
  • Adopt a healthy, peaceful routine. Fix a go to bed and wake up time.
  • Try relaxing yourself before going to bed. Take hot bath for this purpose.
  • If the condition worsens, consult the doctor and follow the prescribed medication.

If you know how to have better sleep or you have better insomnia treatment, share your thought here at Natural Health Care Reviews.


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