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Get to Sleep Naturally
Tips for Better Sleep. Education courses in sleep medicine - Sleep Schools. All about sleeping … Scientific studies have linked enhanced quality of sleep with improved quality of life.
Can't sleep? Don't call in the witch doctor, or the doctor for that matter. It's recommended that initially we should avoid expensive pills and potions to get to sleep. First try these tips to fall asleep gently and naturally, and to stay asleep. Of course this is NOT for every person; there are folks who are genuinely suffering from sleep disorders who need help. There are tests for specific sleep disorders. But try natural methods first, and then seek a doctor's help if your disordered sleep persists. When we make 'a good night's sleep' a priority, many other things fall into place naturally.
Benefits of Good Sleep
Really, we don't need to talk about the benefits of regularly getting a decent number of quality "zzzz's". We know we feel so much more energetic and alert after a good night's sleep and can handle life's stresses more easily. We are not grumpy or sluggish if we have a great sleep. We even look better after consistent sleep. Wherever we live we are going to experience some stress - such as traveling to and from work, pressures and high expectations at work, then returning home to run a busy household. Beyond coping better with the day and increased longevity, there are studies linking poor sleep to mental disease, heart disease and even cancer. We need our sleep to re-invigorate our bodies. It's a given.
Natural Sleeping Aids - Sleep tips
These tips for better sleep have been collated from research of the works of several medical sleep experts including Dr Michael Breus (author of Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health
), Dr David Westerman, Dr Mark Hyman, Dr Wallace Mendelson, and Dr Rupert Clark.Your Sleep Habit or Ritual
All these researchers agree on one thing. Your pre-sleep time or the sleep preparation habit you establish is the most important factor in setting yourself up for a good night's sleep - night after night after night. For full details read
The Ritual Rules for Sleeping
Additional Techniques to Get to Sleep
After following your personalized nightly sleep ritual, here are a few other suggestions.
Read these techniques in detail here
Temperature - Just Right
If you live in an environment where houses are not air-conditioned …,
Whole Body Relaxation Technique
When you complete this process once or twice, your body feels totally relaxed.
A 'Midnight' Snack - before bed
If you feeling quite hungry before hopping into bed, a light snack is ok..
Deep Breathing Exercise
Focusing to breathe like a baby, with deep abdominal breathing, is the single most effective strategy to reduce stress.
Sounds to Relax
Nature sounds are an excellent way to still your mind and body - sounds of the sea, birds and wind blowing the leaves. Browse our Audio Library or use one of the many audio relaxation techniques available. Or find out about the revolutionary Holosync audio technology which has been shown to dramatically increase melatonin production naturally
Visualization
Visualization of an enjoyable activity has the effect of taking your mind off worrying matters Obtain full details of Techniques to Get to Sleep here
Your Sleeping Environment
Read our article on 'The Best Sleeping Environment'
Where you sleep has a significant impact on how you sleep.
Your Bedroom
Make sure that your bedroom has a pleasant ambience for sleeping.
Your Bed and Pillows
Your bed, like Baby Bear's (in Goldilocks) should be not too hard, and not too soft, but just right
Clothing
Comfort comes first.
Light and Dark
Your lights should be soft, and the room should be very dark … Your circadian clock responds to sunshine early in the morning.
Noises in the Night
Does your neighborhood suffer from noise pollution?
The No Clutter Rule
Create an inviting bedroom ….out with the clutter!
Food and Exercise and Sleep
Clearly our eating and exercise regime affects our whole body functioning. The relationship between diet and exercise and sleep is not clearly understood, but there are some basic guidelines. For more details go to: Food and Exercise and Sleep
Food Before Bed
Avoid eating at least 3 hours before bed ….
Alcohol?
No, not before bed.
Caffeine
Reduce or eliminate caffeine especially towards the end of the day.
Water
And other drinks. Drink most of your fluid during the day.
Exercise
Vigorous activity shortly before bed just gets your body going
Gentle Stretching and Yoga
are possible, not energetic yoga. Practicing Progressive Muscle Relaxation (PMR) is recommended.
Some Do's and Don'ts for Sleeping
Sex, pets, pills, arguments, snoring! Read how to handle these Some Do's and Dont's for Sleeping.
Education courses in sleep medicine - Sleep Schools
Because sleep problems have become a major problem in the western world the medical fraternity has turned their attention to it.
“It is estimated that 50 to 70 million Americans chronically suffer from a disorder of sleep and wakefulness, hindering daily functioning and adversely affecting health and longevity.”
Universities and hospitals are now providing education courses in sleep medicine, and Sleep Schools are springing up all over. Take for example Baby Sleep School. Desperate, exhausted parents have had their lives turned around after spending a mere four days with a young baby - at Sleep School. Just 'Google' to find one near you. (You can use the google search bar below)
The Sleep Book
Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health
There are many books on sleep; our recommended choice is Dr Michael Breus's practical advice and discussion on the science of sleep and sleeping disorders. His holistic approach and his 4 week program to turn your sleeping patterns around provide some of the best information out there. Read other readers? reviews on Amazon.
