If you don’t sleep properly, you will probably notice an increase in irritability and moodiness, but did you know lack of sleep can also affect your health? Getting enough sleep will help protect you from hypertension, cardiovascular disease, and boost your immune system. Lack of sleep has been associated with weight gain. There are some simple techniques that will help you drift off naturally. Establish a bedtime routine and go to bed at exactly the same time each night, even on weekends. Stay away from caffeine, sodas with excess alcohol and sugar in the day and evening. Ensure your bedding and mattress are comfortable. Avoid reading or working in your bedroom. Increase your exercise but make it early in the day. Take a warm, relaxing bath before bedtime. Avoid eating for 2-3 hours before bedtime. If you get hungry before bed, try warm milk. Avoid protein, sugar and fats that stimulate the system. There are some natural sleep remedies. Herbal teas with chamomile, passion flower and lemon balm-all 3 herbs are effective sleep aids. Check out the below mentioned website, if you’re searching for more details regarding guide to improving sleep.
You can also try herbal supplements with these ingredients. If you want sugar in your herbal tea, then consider adding honey. Honey has been shown to have sleep-inducing properties and also contains antioxidants for good health. Homoeopathy has been a valued treatment for a variety of ailments for over 100 years. A knowledgeable sales associate in your health food store can lead you to what you require. Take calcium and magnesium combined at a supplement as they enhance each other. Calcium and magnesium deficiencies may cause restlessness and wakefulness. B vitamins like B5, B6 and B12 and Folic Acid can help promote restful sleep. Deficiencies in these vitamins can result in insomnia. A balanced diet with lots of fresh fruits and vegetables, whole grains and nuts can help you get the vitamins you need to promote a good night’s sleep. Meditation, yoga and tai chi are very helpful in promoting relaxation and sound, restful sleep. These techniques reduce stress and help promote a feeling of calmness, tranquility and well-being, which are all conducive to a good night’s sleep. Deep breathing exercises can help you relax before sleep.
You can feel the immediate effects of deep breathing as your body unwinds. Listen to soothing music before bed. You can even try sound effect CDs with the soothing audio of waterfalls or sea breezes. Make sure pre-bedtime activities are restful and soothing. If you read, try something light. If you watch TV, make sure that it isn’t an action drama. Do not watch TV in your bedroom. If you can not get tomorrow’s activates off your mind, make a to-do list and then forget it. Once it’s on paper, you won’t have to live on it when you’re trying to get to sleep. The most important thing in finding a cure for sleeplessness is to establish a calm routine that is right for you and follow it every night. This advice is not intended to substitute for a doctor’s advice. If you’re under a doctor’s care for the sleep problems, make sure you consult him or her about any changes you would like to make.