NATURAL SUGGESTIONS FOR A BETTER SLEEP
Many times, sleep disorders are caused by stress generated by our lifestyles, thoughts and emotions. Therefore, changing our habits and focusing on our emotions and thoughts can gratefully improve our sleep.
Sleep deprivation is an hormonal disruptor and sometimes a precursor of chronic illnesses, mood and behavioral changes, and weight loss problems. It also disrupts the detoxification system that naturally occurs within the body, among other problems.
Sleeping less than 8 hours per night can be considered to some degree as sleep deprivation. The less hours of sleep, the worst the body response.
A better sleep translates into health improvements.
Here are some suggestions for improving your sleep naturally:
- Going through a sleep ritual is a successful technique:
- Plan for 8 ½ to 9 hours of sleep and try to go to bed and wake up at approximately at the same time each day.
- Try to go to bed before 11 as a late-hour sleep is not as helpful as an early-hour sleep.
- Consider reading a good positive book under low light to help with falling asleep.
- If the day light wakes you early, consider putting a dark cover over your eyes or use thicker curtains on the windows
- Turn down (or turn off completely) the light of the bathroom and bedrooms before going to bed to reduce light exposure.
- Avoid sleeping near electromagnetic fields. They should be at least 8 feet away from you. Some examples of electromagnetic fields include: stereos, cell phones, computers, clock radios, monitors.
- Use a tray lo leave your electronics out of hand one hour before going to bed.
2. Tips for a better sleep:
- Avoid late afternoon or evening naps.
- Avoid large meals or spicy foods right before bed. Consider having your last meal of the day 2 or 3 hours before going to bed.
- Avoid alcohol within 3 hours of bedtime and caffeine containing beverages or foods after 2pm.
- Some medications and drugs may have stimulating effects. Consult with your physician. Do not discontinue them without permission from your doctor.
- Complete any exercise before 6pm, as it is more difficult to fall asleep and achieving a deep sleep (REM). Nevertheless, realizing aerobic exercises 4-5 times a week as part of the morning schedule benefits falling asleep and resting at night.
- Take a hot bath. Add Epson Salt in water and Lavender Essential Oil. Raising your body temperature before sleep helps induce sleep. It also relaxes muscles and reduces tension.
- Include high tryptophan foods in your dinner, such as: seeds and nuts; cheese; lamb, beef pork and game; chicken and turkey; fish; shellfish; uncooked oat bran and oats; beans and lentils; eggs.
- Avoid watching the news before going to bed or reading stimulating, exciting materials in bed.
- Avoid arguments before bedtime.
- Avoid repeated negative judgements about the fact that you are unable to sleep and use positive self-talk phrases or affirmations such as: “I am relaxed,” “I can fall asleep,”or “I will have a good night.” Also, think about things you did or experienced during the day that you are thankful for before falling asleep.
- There are many relaxing yoga, stress reduction techniques or mindfulness breathing techniques and meditations available throughout the web.
Do not take any sleeping aid for more than 3 weeks. It can induce a habit, even though it may not be a product that causes physical addiction.