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Sleep Help
Need sleep help? In this article I
will be looking at some basic drug-free methods and
techniques to
improve your sleep. We start by looking
at how to improve your sleep habits as well as looking
at alternative medicines, therapies, practices and
remedies.
Insomnia sufferers usually complain
about having disturbed, insufficient and
non-restorative sleep, and generally:
- Have difficulty falling asleep.
- Have difficulty staying asleep.
- Have difficulty going back to sleep
after waking up at night.
- Feel drowsy or tired on awakening in
the morning.
- Feel excessively tired or sleepy
during the day.
This can result in insufficient
sleep to meet the needs of your body, or to allow you
to feel refreshed and energetic throughout the day.
Here
are some basic guidelines to help you fall asleep more
easily:
- Get
up and sleep at the same time everyday.
-
Wind down an hour or so before you sleep.
-
Relax with some soothing music or some chamomile
tea.
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Leave your work at work.
-
Expose yourself to sunlight in the day.
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Ensure that your bed is comfortable and supportive.
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Ensure your bedroom is quiet, dark and not to warm.
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Talk about your problems and don’t let your emotions
build up.
As
well as following these steps there are also effective
remedies, therapies and practices to combat insomnia.
Practices such as acupuncture, hypnosis and
reflexology are all highly effective and are excellent
alternatives to sleeping pills.
A cup
of warm milk 10-15 minutes before going to bed will
soothe your nervous system. Milk contains amino acid
that is converted to a sleep-enhancing compound which
will help you relax and fall asleep. Its effectiveness
does vary from person to person. However a relaxing
bedtime drink such as chamomile tea can be just as
effective.
Calcium and magnesium are essential for maintaining
bones and overall health. A sufficient daily intake of
both can also help you sleep better. Magnesium can
relax stiff muscles and nerves, and optimize your
blood pressure. It also optimizes the absorption of
calcium in your bones which can promote sleep as it
has a tranquilizing effect. Foods such as seeds, nuts
and leafy vegetables are high in calcium and
magnesium.
Standardized Valerian extract is a safe and non
addictive sedative which works by calming the mind and
body. It has been used for centuries and again is
widely used. Valerian is available at most pharmacies
and is a natural remedy to aid sleep. Taken before
bedtime it can ease nerves and calm the mind to help
you drift off to sleep.
Aromatherapy is an age old art and is the use of
essential oils from aromatic plants to promote a
healthy, balanced lifestyle. Essential oils may be
blended together to create your own personal blends.
Through inhalation the essential oil can be absorbed
into the bloodstream stimulating the production of
relaxing hormones such as
endorphin and serotonin.
Massage improves fluid circulation through the body
and can strengthen the immune system. If you have a
partner you can take it in turns to massage each
other, if you are unsure of the techniques, it may be
a good idea to buy a book on it. Massage can deeply
relax, invigorate and clear energy channels. A massage
of the neck, hands and feet before bedtime can aid
relaxation.
For more advanced tips and advice on How to Beat
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