This article was originally planned to offer Super Sleep Suggestions by sharing the tried and true Top Ten Tips. It soon evolved into the Top Twenty Tips and resulted in two seperate articles with Top Ten Tips. This one is part 2 and provides an additional ten tips designed to share super sleep suggestions.
Click to read > Part 1: Super Sleep Suggestions
Many people are feeling sick, stressed and tired and for many all three conditions are linked to the lack of quality sleep. Therefore we decided it would be helpful to share some super sleep suggestions.
For those that are having sleep problems there are usually a number of factors contributing to the lack of quality sleep. Some have trouble falling asleep, some wake up during the night, others don’t feel rested when they wake up and many simply want to improve their quality of sleep. Regardless of which category you belong too try several of the top ten tips and techniques listed below and watch your sleep patterns improve.
Go to sleep as early after dark as practical. Our digestion, glands and organ systems perform many of their recharging, reenergizing and rejuvenation functions during the hours of 10 p.m. and 2 a.m. Ayurveda (Wisdom of Life) from India understands the body goes into a fiery Pitta cycle during this time and the importance of being asleep and avoiding more beverages, food or information. When you are awake at night the sleep systems are impaired and the body’s energy is depleted. Prior to the widespread use of electric devices and lights people went to sleep shortly after sundown and woke before sunrise. Think like a farmer and remember our circadian rhythm and life is synchronized to the sun’s cycle
Check your house and especially the bedroom for electro-magnetic fields (EMFs). EMF’s can disrupt the glands and hormone system like the pineal gland in the brain which is responsible for the production of melatonin and serotonin, and may have other negative side effects as well. Keep cell phones, cordless phones and electronic devices away from the bed, preferably at least 6 feet.
Avoid and reduce prescription and over the counter drugs. Many prescription and over-the-counter medicines have many side effects and may affect your sleep. Often the condition which triggers the use of drugs can be addressed used natural nutrition and holistic health principles.
Maintain your optimal weight. Your eating habits and weight have a significant impact on your sleep. Being overweight can impair your sleep and increase the risk of sleep apnea which further prevents the benefits of a good nights sleep
Avoid foods you may be allergic or sensitive to. This is particularly true for food with additives, cooked fats and oils, refined wheat and pasteurized dairy products. These items are often found to impact the quality of your sleep because they may trigger: acid reflux, bloating, constipation, digestion upset, excess congestion and gas among other things.
Avoid consuming liquids within 3 hours of going to bed. This will greatly reduce the need to get up and go to the bathroom. Use the bathroom right before bed to reduce the chances you’ll wake up during the night to go.
A warm therapeutic bath or shower before bed may help. This is a great way to relax and rejuvenate the body, mind and spirit. Lavender and rosemary are known to be especially beneficial in calming and relaxing many before sleep. Even a cup of warm herbal tea such as chamomile or passionflower is also known to help induce sleep.
Regular exercise is essential. Exercising every day for at least 30 minutes is important to help you maintain your health and sleep patterns. Avoid excessive exercise close to bedtime to prevent over stimulation and impairing the transition into sleep. Many people feel exercising in the morning is the best way to start the day off right and also crank up your metabolism for the day.
Establish a pre-sleep ritual. This could include a combination of deep breathing, EFT, massage, meditation, reflexology or prayer. The key is to find a routine that helps you release the stress of the day and feel relaxed so you have a great night sleep.
Share thoughts of gratitude or words of love to someone or something special in your life. When we focus on feeling grateful, how lucky we are and the many blessings we have in our life it is much easier to be happy, healthy and in harmony. By sharing our positive emotions with the family, friends and world around us we set the stage for enjoying delightful days and nurturing nights. The world is a direct consequence of the actions, beliefs and communications between the inhabitants of planet earth. Remember to choose your beliefs, behaviors and words wisely
Now that we have shared some super sleep suggestions it is up to you to begin to apply them in your life. We know these terrific tips have proven helpful to many and will make a make a major difference in the quality and quantity of your sleep. While at first glance the list may seem a bit challenging for you just remember to take baby steps and implement one or two ideas a week. This way you will gradually begin to develop healthy habits that help you get the maximum benefits from your sleep.
Next blog post will share: Simple Steps to Suppress Stress
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