Sleep is one of those universal things that can't be avoided. Sleep is an integral component of a human being's physical and mental health, so it isn't really shocking that there are so many sleep aids out in the market nowadays. However, for those who prefer to take a more naturalistic approach to the whole thing, there are also sleep aids that don't involve the use of modern pharmaceutical products. Indeed, human beings have been having trouble sleeping since the dawn of human civilization -
perhaps longer, some evolutionary scientists believe. So it isn't really a surprise that some of the less conventional sleep aids people use are truly ancient secrets.
Obviously a significant life stress (losing a job or a loved one, divorce, or moving), illness, or environmental factors (noise, change of bed, the neighbor's late night party) can throw off your normal sleep schedule, and health conditions (depression, heartburn, cancer, asthma, arthritis, etc.) can cause insomnia as well. Once these situations resolve themselves, your sleep schedule should improve. However, if these problems are not present, and you still cannot sleep, perhaps some of your daily, and nightly, routines contribute to your sleeplessness. Diet, environment, and routine are three areas that commonly affect sleeping success. Here are some healthy tips that many experts agree can improve the amount and quality of your sleep.
problems. Nobody is quite sure how the herb works at the moment, but most experts attribute Valerian's effectiveness to the possibility that it works the same way modern pharmaceutical sleeping pills work. In other words, the herb may have an effect on the levels of certain neurotransmitters in the central nervous system.
2. Avoid caffeine! This includes chocolate, caffeinated sodas and teas, and coffee. Caffeine delays sleep and increases the number of times you awake during the night. It generally remains in your body from 3-5 hours, but can affect you for up to 12 hours.3. Give up smoking! Nicotine is a stimulant that can cause difficulty falling asleep and waking in the morning, and even nightmares. If that's not bad enough, smokers experience withdrawal symptoms for nicotine while asleep and experience sleep disturbances.4. Forego that "night cap!" Alcohol may help you to get to sleep, but it will cause you to wake up throughout the night, even if you aren't aware of it. Alcohol also contributes to snoring and sleep apnea symptoms. Although you may consider alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings.
5. Is your room an inviting place to sleep? Make your sleeping environment a place for healthy sleep - cool, quiet, comfortable, attractive, and orderly. Use clean, comfortable, and allergen-free bedding and pillows and a quality mattress. Keep the temperature cool, but not cold, and the room dark, quiet, and well ventilated for a restful sleep environment. If light is a problem, invest in blackout curtains, eye shades, or a sleeping mask. Install dimmer switches in bedroom and bathroom, keep them low at night and high in the morning. Experiencing bright light at a regular time in the morning should help you wake up and then feel sleepy at the same time every night. If noise is a problem, invest in earplugs, a fan, or a white noise machine to cover up interruptive sounds.
6. Don't balance your checkbook right before bedtime! Avoid activities that cause excitement, stress, or anxiety. Quiet bedtime routines like reading, listening to music, or taking a bath are helpful to relax and wind down before sleep. Conduct these activities in dim light to signal the brain that it is time to relax and get sleepy.7. No pushups right before bed! Although daily exercise is a desirable asset to wellness, try not to exercise during the 3 hours before bedtime to avoid stimulation that could make falling asleep more difficult. Exercise also raises your body temperature, causing it to take longer to reach the cooler temperature associated with sleep onset.
Relaxation is perhaps the oldest and most natural of all sleep aids, though more and more people are having difficulty achieving a state of relaxation. Even in this arena, there are more than a few ancient (and not so ancient) secrets that can help someone get to sleep.
Yoga and meditation have both been known to have excellent relaxing effects on both the mind and ody, with the former having some exercises and positions that are particularly effective at putting people to sleep. For centuries, Zen meditation has been used by the Japanese to help themselves get to sleep, though the methods that are used to increase environmental and conceptual awareness are more popular outside of the Far East.
Visualizing relaxing scenery is a more modern trick that is stereotypically suggested by psychologists that, if done properly, could actually work.
Make quality sleep a priority! Follow these guidelines and develop your own bedroom environment and regiment for healthy, restful sleep. Happy dreams!
perhaps longer, some evolutionary scientists believe. So it isn't really a surprise that some of the less conventional sleep aids people use are truly ancient secrets.
Obviously a significant life stress (losing a job or a loved one, divorce, or moving), illness, or environmental factors (noise, change of bed, the neighbor's late night party) can throw off your normal sleep schedule, and health conditions (depression, heartburn, cancer, asthma, arthritis, etc.) can cause insomnia as well. Once these situations resolve themselves, your sleep schedule should improve. However, if these problems are not present, and you still cannot sleep, perhaps some of your daily, and nightly, routines contribute to your sleeplessness. Diet, environment, and routine are three areas that commonly affect sleeping success. Here are some healthy tips that many experts agree can improve the amount and quality of your sleep.
problems. Nobody is quite sure how the herb works at the moment, but most experts attribute Valerian's effectiveness to the possibility that it works the same way modern pharmaceutical sleeping pills work. In other words, the herb may have an effect on the levels of certain neurotransmitters in the central nervous system.
2. Avoid caffeine! This includes chocolate, caffeinated sodas and teas, and coffee. Caffeine delays sleep and increases the number of times you awake during the night. It generally remains in your body from 3-5 hours, but can affect you for up to 12 hours.3. Give up smoking! Nicotine is a stimulant that can cause difficulty falling asleep and waking in the morning, and even nightmares. If that's not bad enough, smokers experience withdrawal symptoms for nicotine while asleep and experience sleep disturbances.4. Forego that "night cap!" Alcohol may help you to get to sleep, but it will cause you to wake up throughout the night, even if you aren't aware of it. Alcohol also contributes to snoring and sleep apnea symptoms. Although you may consider alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings.
5. Is your room an inviting place to sleep? Make your sleeping environment a place for healthy sleep - cool, quiet, comfortable, attractive, and orderly. Use clean, comfortable, and allergen-free bedding and pillows and a quality mattress. Keep the temperature cool, but not cold, and the room dark, quiet, and well ventilated for a restful sleep environment. If light is a problem, invest in blackout curtains, eye shades, or a sleeping mask. Install dimmer switches in bedroom and bathroom, keep them low at night and high in the morning. Experiencing bright light at a regular time in the morning should help you wake up and then feel sleepy at the same time every night. If noise is a problem, invest in earplugs, a fan, or a white noise machine to cover up interruptive sounds.
6. Don't balance your checkbook right before bedtime! Avoid activities that cause excitement, stress, or anxiety. Quiet bedtime routines like reading, listening to music, or taking a bath are helpful to relax and wind down before sleep. Conduct these activities in dim light to signal the brain that it is time to relax and get sleepy.7. No pushups right before bed! Although daily exercise is a desirable asset to wellness, try not to exercise during the 3 hours before bedtime to avoid stimulation that could make falling asleep more difficult. Exercise also raises your body temperature, causing it to take longer to reach the cooler temperature associated with sleep onset.
Relaxation is perhaps the oldest and most natural of all sleep aids, though more and more people are having difficulty achieving a state of relaxation. Even in this arena, there are more than a few ancient (and not so ancient) secrets that can help someone get to sleep.
Yoga and meditation have both been known to have excellent relaxing effects on both the mind and ody, with the former having some exercises and positions that are particularly effective at putting people to sleep. For centuries, Zen meditation has been used by the Japanese to help themselves get to sleep, though the methods that are used to increase environmental and conceptual awareness are more popular outside of the Far East.
Visualizing relaxing scenery is a more modern trick that is stereotypically suggested by psychologists that, if done properly, could actually work.
Make quality sleep a priority! Follow these guidelines and develop your own bedroom environment and regiment for healthy, restful sleep. Happy dreams!
