By RelaxingMusic
Getting a good night's sleep very essential for good health and it also helps us to become more happier, more creative and more dynamic so here's some tips to help you get a good night's sleep:
- Avoid taking exercise in the evening – exercise early in the day to promote restful sleep
- Only use the bed for sleeping and sex
- Go to bed at the same time each night so that you set a habit
- Stop smoking because nicotine is a stimulant and so can make it difficult to get to sleep and stay asleep
- Try using affirmations, such as: “I let go of the day, and enjoy restful, peaceful sleep” repeated several times while you get ready for sleep
- Avoid drinking tea or coffee late at night
- Make use of dimmers on your light switches, and dim the lights in the hours before you go to bed to imitate the change from daylight to night time. It sends the signals to your unconscious mind to sleep.
- 8. If you can’t get to sleep after a while, get up keeping the lights low and do something boring until you feel sleepy. For example read a boring book until your eyes feel tired and you automatically sleep.
- Alcohol may help you get to sleep, but you are more likely to wake during the night feeling thirsty and needing to go to the bathroom. It may also increase acidity. You will feel like your chest is burning.
- Breath in a relaxed way: breathe slowly and deeply focusing on your abdomen rather than your chest
- Get your allergies checked out, predominantly if you wake longing particular food in the middle of the night
- Avoid paying bills and similar jobs just before sleep because calculations will go on even in your sleep and it will make you difficult to fall asleep.
- Put the essential oils lavender and clary sage on your pillow and inhale their soothing vapors as you sleep.
- Have you ever tried herbal tea? Chamomile, passion flower, lavender flowers or valerian are good, or take herbal supplement such as scullcap or valerian
- Try some flower remedies - there are several types. In the Bach flower remedies you might like to try ‘vervain’ if you find it difficult to switch off from the day; ‘holly’ if anger and resentment keep you awake; ‘white chestnut’ for persistent unwanted thoughts; ‘aspen’ if you wake because of nightmares
- Many alternative and complementary therapists have success with people with sleep disorders. Find a local therapist and ask them if they have experience in this field and if they can help you.
- If you suffer with hot flushes/flashes, try some natural support for your endocrine system at this time. I personally recommend Neways wild yam and chaste berry cream
- Try holding your frontal eminences the bumps on your forehead, about half way between your eyebrows and hairline if you are awake because of stress
- Sleep problems can be a sign of an underlying medical condition like thyroid problems or depression. So it will be better to get this checked out with a suitably qualified health professional
- Try taking supplements – magnesium and calcium can work well
- Do at least 20 minutes meditation everyday. It helps you to clear your mind from unwanted thoughts and negative emotions.
- Do exercise regularly. You can join a gym or go for long walks or running or jogging. Your body should be tired so that you can go into sleep effortlessly.
- Yoga and pranayam helps you to sleep well.
- Watch some comedy TV show before you go to sleep. It will also help you to relax your worries and put you into deep sleep
- Call your friends or anyone you love and talk to them for 10 minutes. You will feel good but do not talk more than 5-10 minutes.
