Sleep is the only time that the body is shut-down enough for it to regenerate and repair the damage that we do on a daily basis. Getting enough sleep is the most important thing that you can do for you.
It's easy to point to your schedule as the reason why you can't get enough sleep. By the time you get a free moment it's bedtime, and you really don't want to go to bed just yet; you need some down time. Then you stay up too late and the cycle continues.
There are all sorts of other reasons, too, for not getting enough sleep. Maybe you have a spouse who snores, or you just have trouble sleeping once you do get to bed (insomnia). Whatever the reason, it's important to make time and create the right environment for getting enough sleep. Here are some tips on how to do that.
Tips on getting enough sleep
Remember how your parents pestered you about bedtime? They had a point. Instead of looking at the ever-later clock each night, knowing you "really should" get to bed, set a bedtime and stick with it. Most experts agree that you should go to sleep before midnight, preferably before 11pm.
If this isn't possible, be realistic and set a bedtime when you know you can get it, even if it's midnight or 12:30am. Then be sure you get between 7 and 8 hours of sleep.
Another note about bedtime - if it's too early, that can cause problems too, experts note. If you find yourself fading to sleep at 7 or 8pm, you may find that you wake up in the small hours after only 5 or 6 hours' sleep, and you can't get back to sleep.
Your Bedroom
You may have a set-up in your bedroom that is not conducive to sleep. Here are some things to look for and adjust in your bedroom to make it more sleep-promoting.
* Dark and cool is the rule for a sleepy bedroom. Darkness is important for a proper night's sleep - lights from neighbors' homes, screens (including the TV or computer screen), lamps, and so forth can disturb your sleep patterns.
Cooler temperatures are said to promote sleep. A higher body temperature may actually stimulate the body and prevent sleep, but cool temperatures help promote a comfortable night's sleep.
* Your bed is for sleeping, not working. If you're in the habit of working on bills, office work, etc. while sitting on or in bed, you might be inadvertently training your brain to be stimulated when you are in your bed. Also, it's harder to walk away from work worries if you literally take them to bed with you! Try to keep your work in another room, or at least away from your bed.
* Keep it quiet in your bedroom. If you have trouble in this regard, use a fan or other source of white noise at night to drown out disruptive sounds.
Make Lists
Do worries keep you awake? Do you have a hard time turning off your brain? Making a list may help. Write down all of those things that are bothering you or that you can't get your mind off of, and note some practical steps you can take in the morning (or during the upcoming day or week) to work those things out.
The tips above will help you get started on getting enough sleep. But, if they are not enough help, you can always use Self-Hypnosis. It is a self induce relaxing technique and easy to learn. I have a link that for an email address,(which means they will be in your in-box all the time) they have a free audio training course. www.hypnosisdownloads.com/learn-hypnosis
Self-Hypnosis will work and it is a great way to relieve stress. It gets so where you can instantly relax, of course, it take practice. Just like everything else.
Another way is yoga. The best stress releaser, so I have a 30 minute video to help you train yourself.
Published on May 9, 2014
Beginners Yoga For Deep Relaxation, Sleep, Insomnia, Anxiety & Stress Relief
Katrina Repman and Meera Hoffman teach Yoga classes in Austin, Texas.
Continue reading below Amazon ad
Herbs have been used for centuries for the relief of insomnia and to promote relaxing, restful, and much needed sleep. So, I have some of the most popular herbs used to promote sleep.
The most popular is Valerian but it has a terrible taste and the body might build up a tolerance. So if it stops working, instead of increasing the dose, just use a different herb for a few weeks and then come back to Valerian. As for the taste, since liquids are more readily absorbed by the body and processed quicker I have linked to liquid form. Just mix it in a non-caffeinated tea or drink.
Chamomile is another herb that has been used for hundreds of years to promote sleep. Without scientific proof it helps with anxiety and over-excitement. It is suggested that you steep these herbs for 15 minutes, you can add a little raw honey for a sweetener (I don't trust man-made sugar substitutes). There are two other herbs that do the same thing.
There are two more herbs that I want to mention, California Poppy and the Passion Flower. Both are gentle and safe enough to use on children. The passion flower work wonders for people that wake up frequently through out the night. Like all herbs the liquids work faster.
The California Poppy is used for restlessness and anxiety. It not only help you sleep but, also improves the quality of your sleep.
There are more herbs and hormones that you can take but, the ones that I have listed are tried and safe. They should do the trick.
It's easy to point to your schedule as the reason why you can't get enough sleep. By the time you get a free moment it's bedtime, and you really don't want to go to bed just yet; you need some down time. Then you stay up too late and the cycle continues.
There are all sorts of other reasons, too, for not getting enough sleep. Maybe you have a spouse who snores, or you just have trouble sleeping once you do get to bed (insomnia). Whatever the reason, it's important to make time and create the right environment for getting enough sleep. Here are some tips on how to do that.
Tips on getting enough sleep
It's Bedtime
Remember how your parents pestered you about bedtime? They had a point. Instead of looking at the ever-later clock each night, knowing you "really should" get to bed, set a bedtime and stick with it. Most experts agree that you should go to sleep before midnight, preferably before 11pm.
If this isn't possible, be realistic and set a bedtime when you know you can get it, even if it's midnight or 12:30am. Then be sure you get between 7 and 8 hours of sleep.
Another note about bedtime - if it's too early, that can cause problems too, experts note. If you find yourself fading to sleep at 7 or 8pm, you may find that you wake up in the small hours after only 5 or 6 hours' sleep, and you can't get back to sleep.
Your BedroomYou may have a set-up in your bedroom that is not conducive to sleep. Here are some things to look for and adjust in your bedroom to make it more sleep-promoting.
* Dark and cool is the rule for a sleepy bedroom. Darkness is important for a proper night's sleep - lights from neighbors' homes, screens (including the TV or computer screen), lamps, and so forth can disturb your sleep patterns.
Cooler temperatures are said to promote sleep. A higher body temperature may actually stimulate the body and prevent sleep, but cool temperatures help promote a comfortable night's sleep.
* Your bed is for sleeping, not working. If you're in the habit of working on bills, office work, etc. while sitting on or in bed, you might be inadvertently training your brain to be stimulated when you are in your bed. Also, it's harder to walk away from work worries if you literally take them to bed with you! Try to keep your work in another room, or at least away from your bed.
* Keep it quiet in your bedroom. If you have trouble in this regard, use a fan or other source of white noise at night to drown out disruptive sounds.
Make Lists
Do worries keep you awake? Do you have a hard time turning off your brain? Making a list may help. Write down all of those things that are bothering you or that you can't get your mind off of, and note some practical steps you can take in the morning (or during the upcoming day or week) to work those things out.
Self-Hypnosis Use as a Sleep Aid
The tips above will help you get started on getting enough sleep. But, if they are not enough help, you can always use Self-Hypnosis. It is a self induce relaxing technique and easy to learn. I have a link that for an email address,(which means they will be in your in-box all the time) they have a free audio training course. www.hypnosisdownloads.com/learn-hypnosis
Self-Hypnosis will work and it is a great way to relieve stress. It gets so where you can instantly relax, of course, it take practice. Just like everything else.
Yoga Used as a Sleep Aid
Another way is yoga. The best stress releaser, so I have a 30 minute video to help you train yourself.
Beginners Yoga For Deep Relaxation, Sleep, Insomnia, Anxiety & Stress Relief
Published on May 9, 2014
Beginners Yoga For Deep Relaxation, Sleep, Insomnia, Anxiety & Stress Relief
Katrina Repman and Meera Hoffman teach Yoga classes in Austin, Texas.
Herbs to Use as a Sleep Aid
Continue reading below Amazon ad
Herbs have been used for centuries for the relief of insomnia and to promote relaxing, restful, and much needed sleep. So, I have some of the most popular herbs used to promote sleep.
The most popular is Valerian but it has a terrible taste and the body might build up a tolerance. So if it stops working, instead of increasing the dose, just use a different herb for a few weeks and then come back to Valerian. As for the taste, since liquids are more readily absorbed by the body and processed quicker I have linked to liquid form. Just mix it in a non-caffeinated tea or drink.
Chamomile is another herb that has been used for hundreds of years to promote sleep. Without scientific proof it helps with anxiety and over-excitement. It is suggested that you steep these herbs for 15 minutes, you can add a little raw honey for a sweetener (I don't trust man-made sugar substitutes). There are two other herbs that do the same thing.
There are two more herbs that I want to mention, California Poppy and the Passion Flower. Both are gentle and safe enough to use on children. The passion flower work wonders for people that wake up frequently through out the night. Like all herbs the liquids work faster.
The California Poppy is used for restlessness and anxiety. It not only help you sleep but, also improves the quality of your sleep.
There are more herbs and hormones that you can take but, the ones that I have listed are tried and safe. They should do the trick.
I thank you for stopping by my site Health Care Info 101 and reading my post "Tips on Getting Enough Sleep".
Thanks again and Y'all come back now.
Keep Smiling
reuben
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