Having Trouble Sleeping?

If like me, you have trouble sleeping but really are averse to taking harmful sleeping pills, there are quite a few natural sleep aids available to you.

Firstly let’s look at why you cannot sleep.

What is happening during your normal day? Are you suffering from a great deal of stress or pressure that is taking its toll on you? If not, you would be amongst the minority I would have to say! Has there been a significant change in your diet regime? Have recently started taking some form of medication? Any of the above can cause an interruption to your normal sleep routine. In order to sleep like a baby, there are some simply and easy changes below that you can immediately do:

1. Ensure you are not eating close to bedtime. Your body needs sufficient time to digest food prior to sleeping and you should allow approximately 4 hours between dinner time and bed time.

2. Avoid television before going to bed. I know, we all have the dreaded television in our bedroom now days, and we generally flop exhausted into bed only to turn on the television and cause our bodies to become stimulated rather than relaxed!

3. Try to avoid coffee tea and any other drinks containing caffeine. If you can try to not have any of these after lunch thus reducing the amount of stimulation to your body.

Natural and Organic Sleep Aids

Listed below are a few of the most successful organic sleep aids available:
* Just before bed, add a few drops of lavender oil to your pillow as this will not only assist you in falling asleep quicker, it will also help you stay asleep!. Alternatively you can add lavender oil to your bath and soaking in it for a considerable time before bed, helping you to truly unwind.

* Rather than drinks containing caffeine, perhaps try a chamomile tea which has a calming effect promoting better sleep.
* Chinese medicines & acupuncture can also help you to get a better night’s sleep. Book in to your local naturopath and have them tailor a program to suit your needs.

Create a Relaxing Environment

Ensure your room is conducive to sleep. It should be a place of peace and tranquility, uncluttered and without distractions. Moving your television out of your bedroom is an excellent place to start. If you have a clock in your room it is probably best to remove it, the ticking or alarm will only add to your troubles.

If you sleep in air-conditioning, ensure the temperature is in a comfortable position, enabling you to wear comfortable and loose fitting pajamas. If you can, the addition of earplugs and a sleeping mask will greatly enhance your chances of sleep.

Mind, Body and Spirit

If your days are long and stressful it really is vital that you take the time to properly unwind and the following techniques can help a great deal.

1. Meditation. If you can, practice this in bed before you sleep and it will help you drift off into a peaceful sleep. The more you practice the art of meditation the better you will become at it and will realize it is a valuable tool in slowing your mind down and allowing you to unwind successfully.

2. There are many yoga styles that involving breathing and stretching and if practiced before bed, really are helpful in relaxing both the mind and body.

3. I have found relaxation CDs to be highly successful. From soothing sounds of the waves to rainforest sounds, these sounds have an extremely relaxing affect on the mind and body enabling you to drift off peacefully and remain asleep. Try this site as they do have an excellent range of relaxation cd’s to choose from:

Just as a baby needs sleep in order to grow, we as adults need sleep in order to replenish our mind and body. I do hope you will try these strategies and hopefullyyour sleeping problems will be a thing of the past!

By MaryAnn Roche.

Tags: insomnia, sleep deprivation, sleep disorder

Overcome Sleeplessness with Exercise

Do you suffer from sleeplessness? This is commonly known as insomnia and there are a few things you can do about it….read on!

For some people, exercise is enough on its own to overcome their insomnia. When you exercise, you’re placing extra stress on your body and, in order to compensate for this added stress, your brain dictates a greater need for deep sleep to aid in recovery.

If you’re experiencing problems sleeping, there’s a good chance you aren’t getting enough exercise. Both mental and physical exercises are effective ways to help you experience a deeper, more restful sleep.

What Are the Best Exercises for Fighting Sleeplessness?

Almost any physical activity can help you combat insomnia. However, there are a few particular exercises that seem to work better than others.

Here’s just a sampling of exercises to overcome insomnia:

* Treadmill –

Best when used next to an open window with plenty of sunlight pouring in

* Bicycling -

 The movement and constant concentration needed are especially effective.

* Stationary Bike -

Not as effective as a real bicycle, but works great on rainy days

* Jump Rope –

A good exercise to do that’s stationery and requires little equipment

* Dancing –

One of the most enjoyable ways to get exercise

* Walking & Jogging Outside -

This is probably the easiest way to get exercise, exposure to sunlight and beat insomnia.

What Time do I combat Insomnia with exercise?

The best time to exercise is about 4 – 6 hours before bedtime. If you exercise just before you retire for the night, your body won’t have enough time to cool down properly. This can make it harder to get to sleep. Remember that you should avoid caffeine or eating late, as well.

Get Your Mind Active, Too!

When you exercise your body and mind at the same time, you’ll notice you’ll get a deeper and more fulfilling night sleep. It’s very easy to exercise your mind while you’re involved in physical activity.

Some ways to do this while you’re exercising are:
* Doing simple math problems in your head
* Reciting something you need to remember
* Listening to an audio book or podcast
* Reading a book, newspaper or magazine

Avoid doing the same exercises every day. Mix things up so your activities keep your body and mind fresh and active. Monotony causes the effectiveness of the activities, both physical and mental, to wane.

You may also want to keep a journal of your exercise activities and your sleeping hours. Once in a while, you can analyze what combination of exercises – both mental and physical – gave you the best sleep results. And once you’re equipped with this newfound knowledge, you can create a custom workout, which will improve your health and help you beat the insomnia bug for good!

Bright Light and Your Internal Clock

Have you ever noticed during the warmer months, when you’re outside and active, you tend to get tired earlier in the evening? This is due to the extended amount of time you’re exposed to sunlight and the physical activity.

Exercising in a brightly lit area with a lot of sunlight increases your energy levels. Also, increasing your exposure to sunlight helps control your body temperature rhythms that regulate sleep.

So, if you have been struggling to get some sleep – use the above suggestions to combat sleeplessness with exercise!

Tags: Exercise, insomnia, overcome sleeplessness, Overcome Sleeplessness with Exercise, sleeplessness