Three Sure-Fire Tips for Better Sleep
Dawn is fast approaching yet you’re awake in bed for another night. Sleeplessness now and then is normal, but this is every night. If you suffer from insomnia it might feel like you’re slowly losing your mind. Medications have a lot of unwanted side effects. (In fact, your insomnia may actually be a side effect of something you’re taking.) If you are already taking medication for something else you may not be able to take sleeping pills because they can interfere with each other.
Luckily there are several natural remedies to get you back on a regular sleep schedule. Healthy sleep patterns are extremely important for your brain to release body-repairing chemicals that are only released at night. Read on to learn the best natural cures for insomnia:
Remove Distractions from the Bedroom
Pets, TV, laptops and many other factors contribute to distracting noise and light in the bedroom. Just the light from a computer screen can trick your brain into thinking it is daytime and not allowing you to sleep. It’s important to sleep without distractions from pets or anything else that can make sounds or wake you up in the middle of the night. Waking up during sleep interrupts the brain processes that occur at night and they must be restarted which can take several hours.
Sleep In Total Darkness
There are several important chemicals the brain will only release at night. Artificial lighting from street lamps, computers, TV, smart phones, and many other devices is almost unavoidable unless specific action is taken by you. Make sure no light touches your skin by covering windows with thick blinds or even a blanket. Turn off all electronic devices that have light displays.
Any light that touches your skin can disrupt natural sleep processes that have been in place for many thousands of years. The only type of light that does not disrupt these cycles is a specific frequency of blue light. There are certain alarm clocks that are made with only blue light. Many iHomes and phone-charging devices have a blue light that are non-intrusive. Invest in one of these if you need a device to wake you up in the morning. Of course going back with a simple, no-light alarm clock is just as fine, too.
Chemicals Produced During Sleep:
– Human Growth Hormone
– many others
Create a Routine
Sleep is as much a biological process as it is a psychological one. As we try to create better life patterns we have to retrain our habits to create an environment that promotes good sleep. Help yourself make good decisions by creating new habits.
Stop drinking stimulants at least four hours before trying to sleep. Coffee, alcohol, and energy drinks all discourage us from sleeping. Instead drink caffeine-free tea (no black tea allowed!). A good choice would be chamomile. Studies suggest that caffeine should be out of the system at least six hours before you go to bed but four is a good rule of thumb because that is more than adequate time to release to properly flush the system. Drinking water, milk, and hot tea are recommended but not required.
Getting good sleep, along with exercise, and a healthy diet are the greatest factors in maintaining a healthy body. It may take some time to adjust but your body will thank you for years to come. Spending the effort to create new habits will pay off with a happier mood and more productive lifestyle. Oftentimes, sleep studies don’t pinpoint the exact problem you’re having. If you suspect you have a sleep issue, you probably do. You don’t want to let this problem drag on until it’s too late. And you’re body will tell you when it’s too late.
Carol Carter is freelance writer and often writes about sleep study. She also loves to cook, read and at times go for a walk with pet dog.
Tagged with: sleep disorders treatment
Filed under: sleep disorders
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