The Centers For Disease Control and Prevention estimates that 20 to 50 million people in the United States have sleep related issues. Peaceful nights of sleep could however spell improved focus at work, less overall health concerns and a happier you. Before turning to prescription medication, try the following suggestions to fall asleep faster, stay asleep longer and wake up feeling more rejuvenated.
The Journal of Sleep Medicine suggests that Valerian root may have positive affects on patterns of sleep. People taking Valerian root reported improved sleep over taking pharmaceuticals.
Other things to avoid right before bedtime:
Snooze in total darkness
The hormone responsible for a sound slumber, melatonin, becomes diminished with prolonged exposure to light at night. The less you let in, the longer you'll stay asleep, allowing your body to produce adequate amounts. Invest in black out roller blind window treatments to completely say goodbye to the light. If you think black out window covers will make your house look too dark when they're pulled up during the day, not to worry, they are available in a myriad of colors to accent your house.Consider therapeutic pillows
The place you rest your head at night should offer ample neck support so that your spine is angled optimally. Try these pillows for a better slumber:- The Ostrich pillow - It might look funny, but this head hugging pillow covers your eyes to keep the light out any time of day. A great choice for travelers so you don't have to worry about the right pillow on the go, the Ostrich pillow comes in sizes that will suit everyone in your family.
- Therapeutica sleeping pillow - The "Cervical Contour" and "Center Cavity" maintains the natural curve of your neck while cradling your head for maximum support and comfort.
Wear a sleep mask
Sometimes we just can't get away from the light. Perhaps your job requires long travel or your schedule means that sleep takes place during the daytime. Take an extra step to stay in the dark throughout your dozing hours with a sleep mask. Masks such as the Hibermate are contoured to fit so you won't even know it's on. It also blocks out sound pollution while you sleep.
Take natural supplements
Melatonin is the hormone responsible for helping us sleep. Exposure to increased light and stress at night decreases the amount we naturally produce. Researchers at The International Journal of Clinical Pharmacology say that regular use of melatonin supplements can positively influence sleep.The Journal of Sleep Medicine suggests that Valerian root may have positive affects on patterns of sleep. People taking Valerian root reported improved sleep over taking pharmaceuticals.
Unplug and reduce electromagnetic frequencies in the home
Devices such as computers, tablets and cell phones produce electromagnetic frequencies that can keep us awake. Removing these from your immediate sleeping area may help you fall asleep easier and stay asleep longer. If you must have your mobile phone in the bedroom while you sleep, turn your phone face down to avoid waking from the light. Make this process foolproof by purchasing a sleep shield to keep the light completely out of sight until you wake up.
Other things to avoid right before bedtime:
- Eating large meals
- Exercising
- Keeping your room temperature too high or low
- Caffeine
- Spending extended time in front of computers and watching television
I meditate at night, which relaxes me. That helps me get a good night sleep.
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