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By Dr.Andrea Raito
Doctor of naturopathic medicine
or other professional advice. medical.8 Easy Ways To Get a Good Night's Sleep. It is sold with the understanding that the author is not engaged in rendering legal. the services of a competent professional should be sought. 1 .. If medical advice or other professional assistance is required.. Naturally Disclaimer: This publication is designed to provide accurate and authoritative information with regard to the subject matter covered. The author or publisher does not accept any responsibility for any liabilities resulting from the actions of any parties involved.
Naturally Introduction If you're having trouble sleeping. The good news is. 2 . So what exactly is a natural sleep remedy? When someone says “natural remedies” the first things that come to mind are usually herbal remedies. I am going to show you 8 ways that you can get better sleep naturally.. Only you can tell yourself that they will work for you – and then only if you take the action necessary to put them into practice. But purchasing the report is only the beginning. What people often forget is that lifestyle changes are also natural remedies. By purchasing this report you have taken a giant step to overcoming your sleeplessness naturally. supplements and old wives tales. In this short report. Recent studies have shown that approximately 65 percent of all adults in North America and the United Kingdom experience sleepless nights on a regular basis. you can take small comfort in knowing that you're not alone. And that's a conservative estimate.. One more thing before we begin.. just by making small changes to your living environment and your routine. you don't have to be one of them.8 Easy Ways To Get a Good Night's Sleep.. I can tell you from experience that these methods work for me. By taking small steps to make your environment more healthy. you can often have a more positive change that if you had relied on supplements or sleep aids of the pharmaceutical variety.
Naturally Sleep problems are very serious by themselves and can often be a symptom of an underlying medical condition. and stick to them. Natural Sleep Tip #1 – Create a Sleep Routine One of the first changes that you should consider making when you're having trouble sleeping is to set yourself a bedtime and a waking time. I would strongly urge you to seek qualified medical help from either a doctor or alternative health care practitioner. That means on weekends too! Sleep experts recommend that if you are planning to sleep in on weekends. 3 . you give yourself no more than 1 extra hour. diabetics are encouraged to eat at the same times every day so that their sugar levels stay more consistent. The same is true for your sleeping habits. So if you don't want to be getting up at 6am on Saturday. It likes to know what to expect and when so that it can run smoothly.. It's important to choose times that fit your schedule and that you can live with. you train your body to know when it should be shutting down to rest and when it should be gearing up to face a new day. Your body is a creature of habit. If you are experiencing anything more than an occasional sleepless night. then setting your weekday wake-up time to 5am is not a good idea if it can be helped.8 Easy Ways To Get a Good Night's Sleep. By setting consistent sleeping and waking times.. For example.
! ! ! ! ! ! Are you getting some ideas? There is really no limit to what you can do to prepare yourself for sleep.. Here are a few ideas that you can use in creating your own pre-sleep routine: take a warm bath meditate for 10-20 minutes read something light (no thrillers before bed) listen to relaxing music do some light exercises such as stretching or yoga wash your face and brush your teeth.8 Easy Ways To Get a Good Night's Sleep. The point of the process is to train your body and mind to slow down and expect sleep at the end of the routine. Naturally Natural Sleep Tip #2 – Establish a Pre-Sleep Routine In keeping with the theme of training your body to expect sleep. A pre-sleep routine is what you do in the hour or two before bed to get yourself relaxed enough to fall asleep when your head hits the pillows. The only criteria is that it be something that relaxes you. Everyone has different ways to relax. 4 . the second way to get to sleep easier is to create a pre-sleep routine.. There is no right or wrong way to create a pre-sleep routine.
.8 Easy Ways To Get a Good Night's Sleep. Then consider that when you're watching television. it's no wonder your mind has a hard time slowing down. Natural Sleep Tip #3 – Turn Off the Electronics Did you notice in the last tip that every example of a good bedtime action I mentioned involved something quiet? Once of the keys to getting a good night's sleep is to quiet the brain. but it makes me tired just thinking about it. Think about how many times you have lain in bed and wished you could turn off your mind.. Think about the flashing banners and moving images on your monitor when you're surfing the internet or playing a computer game. If you are watching television or working/playing on the computer right up until the minute you crawl into bed. Part of the reason that we have such troubles falling asleep is because our minds are constantly being bombarded with electrons and stimulants from electronics such as televisions and computers. I don't know about you. 5 . and you'll see what I mean. it won't be long before you begin to associate the routine with the ability to fall asleep easily and peacefully. the constant movement on the screen and the fact that networks cram five 30-second ads into a one minute commercial break. That's a lot of messages and signals for your brain to process. Naturally By doing the same things in order every single night.
So what can you eat when you need a little snack before bedtime? 6 . These foods are well known for causing heartburn and acid reflux. which are both common causes of insomnia. Naturally The ideal solution is to turn off all the electronics in the house at least two hours before bedtime so that your brain has a chance to slow down on its own.8 Easy Ways To Get a Good Night's Sleep. the same is true for our bodies. Tyramine has been known to cause the release of brain stimulants such as norepinephrine.. Just as we don't want our minds to be overstimulated before we head to bed. You should allow yourself at least two hours between the end of your dinner and your regular bedtime so that your digestive system has enough time to do its thing. Foods such as cheese and processed meats containing tyramine are also not a good idea before bedtime. It's also a good idea to avoid spicy and fatty foods before you sleep. That means that late night pepperoni pizza is probably not going to help you sleep. And remove those televisions and computers from your bedroom! Natural Sleep Tip #4 – Watch Out For Those Late Night Snacks What you eat and when you eat it can play a large role in determining how well you sleep..
. The main thing to keep in mind when choosing an exercise program is what time of day you will be exercising. warm milk. Natural Sleep Tip #5 – Get Some Exercise Do you know that how well you sleep at night is directly related to how active you are during the day? The more sedentary your lifestyle is. the more likely it is that you will also have sleeping problems. honey.8 Easy Ways To Get a Good Night's Sleep.. My own personal favourite is a thirty-minute power walk first thing in the morning. 7 . It doesn't even matter what kind of exercise you do. Other good choices include bananas. almonds. Sleep experts suggest that as little as twenty to thirty minutes a day of moderate exercise will help to eliminate insomnia. and yes. Naturally Experts suggest having a slice of whole grain toast or cereal such as oatmeal. The good news is that you don't have to spend hours a day at the gym to get the sleep benefits of exercise... Another thing to consider is using exercises that make strenuous use of your leg muscles as this produces a tranquilizer effect that helps you get to sleep more easily. the earlier in the day it should be done. Anything you enjoy – whether it's a full-blown workout or just puttering in the garden – will help in the fight against insomnia. and mid to late afternoon. The more strenuous your workout. The two schools of thought on this are first thing in the morning.
making it easier to fall asleep. Another type of exercise that has been proven to have a positive effect on sleep quality is tai chi.8 Easy Ways To Get a Good Night's Sleep. Natural Sleep Tip #6 – Learn to Relax One of the major causes of insomnia is stress.. By learning some basic relaxation techniques you can reduce the stress and tension in your body before you go to sleep. The body positions and breathing techniques used in yoga will help to slow down both your mind and body. Breathe in as deeply as you can through your nose for a slow count of 4 ! 8 . three times a week. Here are two more easy relaxation techniques you can use once you get into bed. arms. and chest – relax. improved their sleep quality and decreased daytime drowsiness. In a study done in 2005. the study's authors speculated it was the relaxation and breathing techniques used in tai chi that provided the most benefit. Relaxation Exercise #1 The goal of this exercise is to breath as slowly and deeply as possible. We've already mentioned doing stretches and yoga as part of your presleep routine.. participants who did tai chi for one hour. Similar to yoga. you should feel your upper body – shoulders. Naturally If your preferred exercise time is later in the day or as part of your pre-sleep routine. activities such as yoga and stretching exercises are a good choice. If done correctly.
and jaw. your hands by your sides. Begin at the top of your head and work your way down to your toes. Start by feeling your forehead tense. Most nights I fall asleep before I get all the way through it. ! ! ! ! ! ! Close your eyes and concentrate on every part of your body. then your eyes. Stay in this relaxed condition for a few minutes. Give attention to each area of your body from the top of your head. face. ! ! ! ! Relaxation Exercise #2 This next exercise is one of my personal favourites. Tense and release each muscle group. Naturally ! Visualize the air moving down through your body all the way to your stomach Hold it there for another slow count of 4 Now. down through the trunk of your body..8 Easy Ways To Get a Good Night's Sleep. such as your shoulders and neck.. and your palms turned upward. and ending at the tip of your toes. Concentrate on your breathing and let all worry and stress dissipate from your mind and body. ! 9 . The goal here is to release the tension from all your muscles so that they are relaxed and ready for sleep. Lay on your back with your feet slightly apart. down along your legs. purse your lips and exhale through your mouth to a slow count of 8 Visualize the stresses of the day leaving your body as you exhale Repeat this process six to ten times.
Natural Sleep Tip #7 – Avoid Daytime Naps One of the side effects of insomnia is daytime drowsiness. you should try to limit it to only thirty minutes or less. This often leads to the need for a nap during the day. repeat the process working upwards from your toes to the top of your head. ! If you are still feeling tense. Naturally Make sure that your breathing comes from deep in your stomach and flows slowly and evenly. your nap should not last any longer than 30 minutes. In turn. There is another side to the issue of napping. and that will make it hard to wake up and get moving again. the consensus is that unless you are severely sleep deprived. But if you really can't make it through the day without that extra sleep. this sets up a vicious circle because napping during the day contributes to poor sleep at night. If you have a hard time falling asleep at night. These are just two of the many relaxation techniques you can use to help you relieve stress and fall asleep faster.8 Easy Ways To Get a Good Night's Sleep. It is believed that anything more than thirty minutes will cause you to fall into a deep sleep... you should avoid napping during the day whenever possible. 10 . and that is a belief that short “power” naps are a good way to re-energize yourself during the day. Again.
If you live in a city. especially if you like to sleep with the windows open.. also can also serve a secondary purpose as a white noise maker. Room temperature should be a personal choice. One of the first items to consider is the temperature of your bedroom. Your bedroom also be well ventilated. but then I've also been known to sleep with the windows open during a blizzard. Natural Sleep Tip #8 – Create a Peaceful Environment To Sleep In Your bedroom should be the most peaceful room in your home.. Many sleep experts believe that the optimal temperature for sleeping is between 60 and 70 degrees F.. Ideally you should sleep with a window open to provide fresh air and circulation whenever possible. And that brings me to my next point. it's pretty much impossible to shut out all the noises like traffic and neighbours. Naturally If you do decide you need to nap during the day. the better your sleep will be. It's no secret that the more calm and restful the energy is in your bedroom.8 Easy Ways To Get a Good Night's Sleep. My personal choice is somewhere between 50 and 55 degrees F. If you can't have the window open. fans are a good alternative. Your room should be as quiet as possible. and the best way to find out your optimum sleeping temperature is to experiment with different thermostat settings until you find the one that suits you best. make sure you nap consistently at the same time every day. 11 . as if you leave it too late then you will make it harder to fall asleep at night. (Are you seeing a theme here?) Early in the afternoon is the best time for a nap..
especially if you are already undergoing treatment for a medical condition. and to make choices which suit your lifestyle and your schedule. Ear plugs are also a good solution for getting the silence you need for a good night's sleep..8 Easy Ways To Get a Good Night's Sleep. This allows you to get the full effect of the day/night cycle. Only you can take the actions which will help you to get a better night's sleep. I have tried to provide you with actionable steps you can take. 12 . This can come in handy if you have a sleeping partner who is not as concerned about their own sleep habits as you are about yours! Conclusion So there you have it. make sure that you do consult with your health care provider before making any changes. eight easy.. And as always. Another way to keep the light out when you sleep is to use an eye mask. Finally. natural ways you can use to help you sleep better and end your insomnia.. but the next step is up to you. One way to accomplish this is to use heavy curtains or blinds to keep any extra light out. Naturally One solution to this problem is to use a fan or other white noise maker to drown out the unwanted sounds. Don't be afraid to experiment with the information presented here to create the perfect sleep conditions for yourself and your family. The main two points to remember when putting any of these tips into action are to be consistent. your bedroom should be as dark as possible when you're sleeping..
) The Canadian Sleep Society National Sleep Foundation 13 ..S..8 Easy Ways To Get a Good Night's Sleep. Naturally Resources Sleep Organizations Sleep Research Online Sleep Education from the American Academy of Sleep Medicine World Sleep Foundation National Institutes of Health (U.
.. Naturally 14 .8 Easy Ways To Get a Good Night's Sleep.
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