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The most effective method to Sleep Better ?

 The most effective method to Sleep Better ?



Tip 1: Create an environment that would promote better sleep and deep sleep.

       If you feel that you get enough sleep but when you wake up in the morning you still feel tired or sleepy, it means that you did not get enough deep restorative sleep that the body needs. Your sleep hours could be a little short too. Getting less than 6 hours of sleep might lead to sleep deprivation.

•  Check your bed if it good enough for you. There must be enough space in the bed for your body. You must be able to stretch your legs and turn comfortably in your bed.

•  Check your pillows and bedding. If you wake up with a sore neck or stiff neck, then you should shift to a pillow that offers more support.

•  Keep the noise in your room to low levels. Too much noise like loud music and road traffic can obviously make sleeping difficult. Earplugs will help a lot if noise cannot be avoided.

•  Keep the room dark during sleeping hours. Even dim sources of light like TV and computer monitors can confuse your body clock. You can also use an eye mask to help keep the light out.

•  Set the temperature and ventilation of your room to comfortable levels. Most people sleep better in a room that is slightly cooler. Make sure that there are no draft air that can interfere with your sleep.

•  Reserve the bed for sleeping only and do not make it a place to study or a place of work.

Tip 2: Create a relaxing bedtime routine

       Make a way to relax before you go to bed. You can have a deep sleep and avoid sleep problems if you relax yourself. A relaxing feeling signals the brain that it is time to get some sleep. Make sure that the time before you go to sleep is peaceful and quiet.

Read a light and entertaining magazine or newspaper

Listen to soft, relaxing music. A good sleep music has a slow tempo.

Take a light bedtime snack couple with a glass of milk or tea

A light sleep time nibble, some hot tea, or a glass of warm milk

Listening to audiobooks.

Tip 3: Keep stress and anxiety at a minimum

       Daily stress and anxiety will keep you awake at night. Your worries, fear and anger for the day will give you sleep problems. Keep in mind that there are things that are not under our control and we should not worry about things that are not under our control. Practice relaxation techniques before going to bed. Relaxation will always promote deep sleep and it will keep sleep disorders away.

Deep breathing – take slow deep breaths and make each breath deeper than the last.

Progressive music relaxation – with a relaxing background music, tell all your muscles then completely relax.

Visualization – close your eyes and then imagine that you are in a very calm and peaceful place.

Tip 4: Learn how to go back to sleep

       It is quite normal to wake up at night after sleeping for several minutes or several hours. If you wake up at night at you have difficulty falling back to sleep again. The following tips can help.

Don't stress and Stay relaxed – stress actually signals the body to become awake so keep your mind and body relax by doing meditation or visualization exercises.

Tip 5: Optimize your chosen sleep schedule

       Going to bed too early is not a good idea at all. You should got to bed and wake up on the same time everyday. A changing sleep schedule will stress your body clock as it always try to adjust. If you are having trouble sleeping at night then you should also limit napping in the afternoon and keep your naps less than 30 minutes.

Tip 6: Improve your current diet

       You should avoid eating a very large meal 2 hours before you go to bed. Take your dinner early in the evening. A diet that is high in tryptophan, carbohydrates and calcium is a good meal to take before going to sleep. Avoid alcohol, caffeine and smoking before going to sleep. Caffeine and Nicotine are stimulants which disrupt sleep and causes more sleep problems. Consuming lots of water or juice before going to bed is also not a good idea since you would become awake when it is time for the body to urinate.

Tip 7: Get some regular exercise

       There are lots of mental and physical benefits that we can get from regular exercise. Regular exercise helps the body sleep better. You do not need a heavy exercise to gain something from regular exercise, all you need is 20 to 30 minutes of exercise. Make sure that you do not exercise too late in the day, this will make the raise the body temperature and it will not help you sleep at night.

Sleep Aid and Sleep Help

       There are herbs and food supplements which can help you fight insomnia and other sleep disorders. The good thing about herbs and food supplements is that they do not require prescription and has fewer side-effects compared to sleeping pills.

1. Melatonin - this is a natural hormone that in theory signals the body to sleep. Too little or lack of melatonin will keep someone awake. Melatonin is also an anti-oxidant and may prevent cancer. The ideal dose varies from person to person and is generally from 0.3mg to 9mg

2. L-tryptophan/5-HTP – tryptophan is an essential amino acid that is converted into serotonin and melatonin.

3. Inositol – inositol is a sugar that is used to treat anxiety in gram doses. Inositol is also helpful in treating sleep disorders in doses of 500 to 750mg. Inositol works best when combined with melatonin.

4. Magnesium - is not really a sleep aid as such, but it acts as a mild muscle relaxant and some people find that it improves quality of sleep. It can also reduce night sweats.

5. L-theanine – this is an amino acid that is found in tea. Theanine has calming properties that can help anxiety and sleep problems.

6. GABA – this is a chemical that is found inside the brain. Sedatives work by increasing the GABA levels.

7. Taurine – is an amino acid that exists in many foods. It acts as very mild tranquilizer, it can also increase the GABA leves in the brain.

8. B Complex Vitamins – some B vitamins can help you sleep but some of them can be energizing. It is best to take them early in the morning. Vitamin B6 is known to cause very vivid dreams.

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