If you’re having trouble sleeping, you can take small comfort in
knowing that you’re not alone. 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.
And that’s a conservative estimate.
The good news is, you don’t have to be one of them. By reading
this short report you have taken a giant step to overcoming your
sleeplessness naturally. I can tell you from experience that
these methods work for me. This report offers you, eight easy,
natural ways you can use to help you sleep better and end your
insomnia. To get the full benefit to this report you will have to read
both parts.
So What Exactly Is A Natural Sleep Help?
Natural sleep help are small changes that you can make in your
living environment and your routine, that will help you get
better sleep naturally.
Natural Sleep Help #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, and stick to them.
Your body is a creature of habit. It likes to know what to expect
and when so that it can run smoothly. For example, 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. By setting consistent sleeping and waking times, 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.
It’s important to choose times that fit your schedule and that
you can live with. That means on weekends too! Sleep experts
recommend that if you are planning to sleep in on weekends, you
give yourself no more than 1 extra hour. So if you don’t want to
be getting up at 6am on Saturday, then setting your weekday
wake-up time to 5am is not a good idea if it can be helped.
Natural Sleep Help #2 Create a Routine Before Bedtime
In keeping with the theme of training your body to expect sleep,
the second way to get to sleep easier is to create a routine
before bedtime.
A routine before bedtime 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.
There is no right or wrong way to create a routine before bedtime
Everyone has different ways to relax. The point of the process is
to train your body and mind to slow down and expect sleep at the
end of the routine.
Here are a few ideas that you can use in creating your own
routine before bedtime:
1- take a warm bath
2- meditate for 10-20 minutes
3- read something light (no thrillers before bed)
4- listen to relaxing music
5- do some light exercises such as stretching or yoga
6- wash your face and brush your teeth.
Are you getting some ideas? There is really no limit to what you
can do to prepare yourself for sleep. The only criteria is that
it be something that relaxes you.
By doing the same things in order every single night, it won’t be
long before you begin to associate the routine with the ability
to fall asleep easily and peacefully.
Natural Sleep Help #3 Turn Off Your Computer and Your TV
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. Think about how many times you have lain in bed and wished
you could turn off your mind, and you’ll see what I mean.
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.
Think about the flashing banners and moving images on your
monitor when you’re surfing the internet or playing a computer
game. Then consider that when you’re watching television, 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. I don’t
know about you, but it makes me tired just thinking about it.
If you are watching television or working/playing on the computer
right up until the minute you crawl into bed, it’s no wonder your
mind has a hard time slowing down.
The ideal solution is to turn off all the computers and
televisions in the house at least two hours before bedtime so
that your brain has a chance to slow down on its own. And remove
your television and computer from your bedroom!
Natural Sleep Help #4 Be Careful With Your Choice Of Late Night
Snacks
What you eat and when you eat it can play a large role in
determining how well you sleep. Just as we don’t want our minds
to be overstimulated before we head to bed, the same is true for
our bodies.
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.
It’s also a good idea to avoid spicy and fatty foods before you
sleep. These foods are well known for causing heartburn and acid
reflux, which are both common causes of insomnia.
Foods such as cheese and processed meats containing Tyramine are
also not a good idea before bedtime. Tyramine has been known to
cause the release of brain stimulants such as Norepinephrine.
That means that late night pepperoni pizza is probably not going
to help you sleep.
So what can you eat when you need a little snack before bedtime?
Experts suggest having a slice of whole grain toast or cereal
such as oatmeal. Other good choices include bananas, honey,
almonds, and yes… warm milk.
