Five Ways To Get Better Sleep

Five Ways To Get Better Sleep

Hi everyone,

So you want more energy? Then the very simplest and most effective way to accomplish this is to sleep better and to sleep more. Of course this is somewhat easier said than done however if you’re someone who struggles with their sleep, or if your sleep hasn’t been as deep or as rewarding as it should be….if you find yourself in that situation, try these five tips that should help you considerably with the quantity and quality of your rest:

1- Go for a Run or Walk

This will take commitment….so if your are a running type do not run before you are about to go to bed…rather earlier in the day. Even a 20 minute brisk walk will work. This will help you to burn more energy, thus making you more tired when you hit the sack. With an outdoor run you will find that the combination of fresh air and daylight you will sleep better as well as to regulate your internal body clock.

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2- Have Your Bedroom Window Slightly Open

It is common for people to make the assumption that they will sleep better if they are warm. While you want your body temperature to be warm though, the ideal surrounds are actually slightly cool. The theory being that this would have been like the way we would have slept in the wild and would help us to better regulate our temperature.

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3- Take a Hot Shower

Taking a hot shower right before bed will help you to relax your muscles and at the same time will stimulate the release of sleep hormones like melatonin. It also increases the production of growth hormones, also associated with better sleep and recovery.

4- Have Half an Hour to Relax

Half an hour before bed, turn off the TV, shut down your computer and move your phone to another room. Make a conscious effort to relax and to do something that you will enjoy, like maybe read a good book. This will help you to unwind and to let go of the stresses of the day. What’s more, the lack of bright screens will help you to avoid stimulating the production of cortisol.

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5- Take Natural Sleep Medications

I’m a pill avoider and I have to have serious problem to take a pill….but with natural supplements, with caution, I see no harm in addressing an issue with a recommended product. So for Good Sleep Supplements consider these:

 Supplements for Natural Good Sleep

  • Chamomile tea
  • Melatonin
  • Valerian
  • Kava

Any sleep aid should not be taken for long periods. You must address lifestyle, too. Make sure something else is not interfering with sleep.

Chamomile Tea for Sleep

People have used chamomile tea for sleep for thousands of years. Studies seem to back up its calming effect.

Use chamomile cautiously if you are allergic to ragweed (the plants are related). Also, don’t take chamomile tea if you are pregnant or nursing.

Melatonin for Sleep

Melatonin is a natural hormone that helps regulate the sleep-wake cycle (circadian cycles). Studies show that melatonin not only helps some people fall asleep, but also enhances the quality of sleep. Melatonin comes in two forms — extended release and immediate release. If you tend to wake up in the middle of the night, you may want to take extended release before you go to bed. If you have trouble falling asleep, try immediate release.

Valerian for Sleep

Valerian root has been used as a sedative and anti-anxiety treatment for more than 2,000 years.

A review of 16 small studies suggests that valerian may help people fall to sleep faster. It also may improve the quality of sleep. Valerian becomes more effective over time, so it’s best to take it every night for a short period of time.

Kava for Sleep

The Kava plant is a member of the pepper family, and has been shown to help relieve anxiety and helps to get you off to sleep.

Hope you found this article helpful.

 

Cassie

 

 

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