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Natural Better Night's Sleep Tips
Do you find yourself having trouble falling
asleep? Are there times you can easily fall asleep, but then awaken 5 hours
later and have great difficulty falling back to sleep? Have you awaked on
numerous occasions at night or have difficulty keeping asleep? You are one a
great many people in America who have some form of trouble sleeping. What
follows are a group of tips to help you sleep better.
Daytime Tips
Don't take a daytime nap. A
daytime nap will make it harder to sleep at bedtime.
Open
your curtains to sunlight or turn on the lights after you awaken. Bright
light helps your body reset its internal clock and tells you it is time to
awaken.
Be
careful with alcohol caffeine and alcohol. Caffeine is a stimulant
and will keep you awake. Alcohol has been known to disrupt sleep habits.
Exercise.
Exercise helps to stimulate your body and mind. Dont exercise before bedtime
though.
Limit
the use of Tobacco products. The Nicotine in tobacco is stimulating
and can keep you awake.
Better Bedroom Tips
The
bedroom is for sleeping and intimacy. Daytime activities
should be restricted in the bedroom.
A
peaceful and mellow environment. Make sure there is enough fresh
air and that your bedroom is quiet with perhaps some soft music. Run a white
noise machine or use a sleep
session before bed.
A
large and comfortable Bed. A large enough bed will help you and your
bedmate sleep comfortably. Make sure your mattress works for both of you.
Memory foam pillows can prevent strain on your neck and pillows on either side
of your body can prevent back strain.
Pre-sleep Tips
A splash of cool water. One of my favorites
is to gently splash myself with cool water before bed. The coolness tends to
slow down the body's metabolism and make you more restful.
Maintain
a constant schedule. Your body's clock works best when
you go to bed and awaken at the same time every day.
Use
sleep time cues. Soft music in the background, a cup of
sleepytime tea, etc.will make your subconscious mind realize that it is
getting to be time for sleep.
Don’t
eat greasy foods before bed. Heavy oils can cause heartburn and make
your sleep shallow and unrestful.
Limit
fluids before bedtime. If you drink too much before bed you may find
yourself awakening to use the facilities.
Some
foods can help with sleep. Tryptophan in turkey, milk,
and peanuts, can be converted into serotonin, which helps you sleep.
Forget
your worries. Fear of what could happen is a stimulant
that you don't need at bedtime. Work out your alternatives to cope with your
fears and take action on them during the day.
Meditate
before bed. Meditation
or Hypnosis
programs before bed will quiet the mind and make it easier to fall asleep.
Going back to sleep Tips
Guided Imagery. Pleasant and
monotonous mental images will help you drift back off to sleep. Try watching
the ocean waves going in and out on the shoreline in your mind; or picture
birds sleeping, or watch the gentle breathing of you chest
If
you just cant go back to sleep. Try to do something relaxing out
of bed...Hatha Yoga exercises done slowly can help. A video of nature scenes
can often work wonders. Just don't lie there worrying about not sleeping.
Leave
the lights off or put them on very low. Intense light tells the
mind that it is time to wake up and it will keep you awake for several hours.
Use
something with soft mellow sounds or music. Loud rapid tempo sounds and
music stimulate the mind. Instead play music or sounds that are slower and
with less volume.
Notes: The ideas for some of these tips
was adapted for this site from the advice given at http://www.helpguide.org/index.htm
Visit them for more tips and information.
Products the we carry that you might find
useful to help you sleep better include: The "Calm Comfort" Herbal Tea >on the "Starfire Romance & Magic" page. Also items on the following pages we have provided links to:
Bed
and Bath Comforts
Speciality
Pillows
Notes: The ideas for
Some of these tips were adapted for this site from the advice given at http://www.helpguide.org/index.htm
Visit them for more tips and information.
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