“Take Control of Your Health Naturally.”
We make many choices during the day that affect our ability to sleep at night. The Do’s and Don’ts to a better sleep.
Do spend a little time relaxing before bed. Develop quiet sleep rituals to do in the 15 minutes before going to bed. These might include reading, listening to relaxing music, watching a favorite movie, or taking a nice bath. This time to unwind will mentally prepare you for sleep.
Do set a schedule for bedtime. We are creatures of habit, and our sleep is no exception. If you go to bed and get up at different times every day, your body will have no sense of when it is supposed to feel tired and sleep. This ultimately depends on our natural clock and varying the times we are asleep can negatively influence it. By keeping a consistent schedule, we are able to sleep better. Start by fixing your wake time with an alarm and go to bed when you feel sleepy. This will ensure you get enough hours on a consistent basis to meet your sleep needs.
Do keep your bedroom free of stress, loud noises, light, and traffic while trying to sleep. Having the bedroom filled with oxygen producing plants will help induce a deeper sleep along with relaxing aroma therapy.
Don’t each a large meal right before you go to bed. Eating a large meal near bedtime may provoke heartburn when you lie down that can make you uncomfortable. There’s nothing like a full bladder or stomach to disrupt your sleep. Getting up to urinate will interrupt sound rest, so drinking too much before bed may mean multiple trips to the bathroom during the night.
Don’t Exercise vigorously right before bed. Try to minimize aerobic exercise right before bedtime, unless it is the only time of the day that you can find to get your exercising done. Although it is ideal to exercise for 30 minutes every day-and this will likely ensure a good night’s sleep-doing it right before bed is probably a bad idea. It causes difficulties as your body will be revved up when you should be winding down. It will raise your body temperature, heart rate, and blood pressure. Don’t go to bed sweaty from your workout.
Don’t sleep less because you are busy. Get enough rest to meet your body’s sleep needs every night. Everyone is busy. Unfortunately, the quality of the time we spend awake is significantly impacted by not getting enough rest. If you cut back on sleep, you may find that you aren’t as productive if you spend the day struggling to stay awake.
5 Natural herbs that will knock you right out!
Lemon Balm: Lemon Balm encourages deeper and more restful sleep. Additionally, it’s an excellent antioxidant for the liver, a brain booster that helps improve memory, and a mood booster as well!
Hops: It’s not just for beer. Studies show that those who drank non-alcoholic beer with hops actually had improved sleep quality and reduced levels of anxiety. Hops have a lot in common with Valerian Root as far as its relaxing, calm-promoting effects, which makes the two a perfect combination. (It’s the alcohol that keeps you from sleeping)
Valerian Root: Valerian Root helps increase the amount of the neurotransmitter GABA in the brain, which brings about relaxation and calmness.
Chamomile: Chamomile is a sleep remedy as old as time. It’s most commonly consumed in the form of tea, and its health benefits are incredible: it’s an anti-inflammatory, helps with digestive issues, helps with skin irritation, helps get rid of a sore throat, and of course, is an excellent sleep remedy.
Passion Flower: Passion Flower is actually listed as a tranquilizing herb and its calming, sleep inducing effects have been known for a long time. It has a similar effect on anxiousness, too, so in combination with Valerian Root, it’s a perfect way to slip into deep, restful sleep. Several studies show it’s an effective remedy against anxiety