Using a Home Remedy to Help Sleep
If you find yourself wishing for an afternoon nap and a hammock in which to take it, chances are you didn't get enough sleep last night. But instead of reaching for those over-the-counter sleeping pills or prescription drugs which can turn out to be addictive, you may want to consider a home remedy to help sleep.
Although the most common things that people think of when talking about home remedies to help you sleep are herbal remedies and old wives' tales, there are many other non-traditional sleep aids you can try. These include self-hypnosis, meditation, and brainwave entrainment. A few people I know swear by things like acupuncture and acupressure as well, but I wouldn't really call these home remedies because they should be administered by qualified practitioners.
However, one of the best ways to help yourself sleep better is to make a lifestyle change which promotes healthy sleep. There are many little changes you can make in areas like diet and exercise habits that will help you to sleep better. Lifestyle changes are some of the best home remedies for better sleep because unlike the results you get from medications and supplements, these are things you actually have control over.
Read on for a few tips for changing your sleeping habits...
Photo Credit: NAP TIME.
© Barbara Helgason | Dreamstime.com
Although the most common things that people think of when talking about home remedies to help you sleep are herbal remedies and old wives' tales, there are many other non-traditional sleep aids you can try. These include self-hypnosis, meditation, and brainwave entrainment. A few people I know swear by things like acupuncture and acupressure as well, but I wouldn't really call these home remedies because they should be administered by qualified practitioners.
However, one of the best ways to help yourself sleep better is to make a lifestyle change which promotes healthy sleep. There are many little changes you can make in areas like diet and exercise habits that will help you to sleep better. Lifestyle changes are some of the best home remedies for better sleep because unlike the results you get from medications and supplements, these are things you actually have control over.
Read on for a few tips for changing your sleeping habits...
Photo Credit: NAP TIME.
© Barbara Helgason | Dreamstime.com
Small Changes In Your Diet Can Help You Sleep Better
Home Remedy to Help Sleep -- Tip #1
When trying home remedies to help you sleep better, one of the first places to start is with your diet. What you eat and when you eat it can have an effect on how well you sleep at night.
Here are three changes you can make to your diet that will help you get better sleep.
1. Make sure you leave enough time between dinner and sleep. Experts suggest at least two hours is needed so that you're not trying to digest your dinner while you're sleeping.
2. Avoid sugar before bedtime. Too much sugar in your system at night can make it hard to fall asleep. It can also cause nightmares, making it difficult to stay asleep.
3. It's also a good idea to avoid things like cheese, processed foods such as bacon, ham and deli meats. These foods can contain tyramine which is known to cause the release of brain stimulants such as norepiniphrine making it difficult to fall asleep.
So much for that late night pepperoni pizza!
Here are three changes you can make to your diet that will help you get better sleep.
1. Make sure you leave enough time between dinner and sleep. Experts suggest at least two hours is needed so that you're not trying to digest your dinner while you're sleeping.
2. Avoid sugar before bedtime. Too much sugar in your system at night can make it hard to fall asleep. It can also cause nightmares, making it difficult to stay asleep.
3. It's also a good idea to avoid things like cheese, processed foods such as bacon, ham and deli meats. These foods can contain tyramine which is known to cause the release of brain stimulants such as norepiniphrine making it difficult to fall asleep.
So much for that late night pepperoni pizza!
How Much Sleep Do You Get?
There's a debate going on among members of the sleep community. Some sleep experts suggest that 7 to 8 hours of sleep a night is the best amount of sleep for your body and mind to do the work they need to do to keep you healthy. Others say it's an individual thing, and what some people consider normal, is actually too much sleep for others. So...
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Exercise: The Perfect Home Remedy
Home Remedy to Help Sleep -- Tip #2
Do you know that there is a direct relationship between how active you are during the day and how well you sleep at night?
Experts suggest that getting as little as 20 to 30 minutes of moderate activity daily will give you all the sleep benefits of exercise and will go a long way to getting rid of your sleep problems.
When deciding on an activity keep in mind what time of day you will be exercising. Strenuous workouts and aerobic exercise should be done earlier in the day, while more relaxing exercises such as stretching and yoga can be done closer to bedtime. The most important thing is to choose activities you enjoy because this will make it easier to stick to an exercise routine.
Experts suggest that getting as little as 20 to 30 minutes of moderate activity daily will give you all the sleep benefits of exercise and will go a long way to getting rid of your sleep problems.
When deciding on an activity keep in mind what time of day you will be exercising. Strenuous workouts and aerobic exercise should be done earlier in the day, while more relaxing exercises such as stretching and yoga can be done closer to bedtime. The most important thing is to choose activities you enjoy because this will make it easier to stick to an exercise routine.
More Natural Ways to Sleep Better
Download the free guide: "8 Easy Ways To Get A Good Night's Sleep... Naturally."
In "8 Easy Ways To Get A Good Night's Sleep... Naturally." you will find more ideas for how to sleep better including:
1) Establishing a sleep routine
2) Late night snacks and sleep
3) How exercise affects your sleeping
4) Relaxation exercises that can help you sleep
5) Creating a peaceful sleep environment
Download your free guide here: 8 Easy Ways To Get A Good Night's Sleep... Naturally.
1) Establishing a sleep routine
2) Late night snacks and sleep
3) How exercise affects your sleeping
4) Relaxation exercises that can help you sleep
5) Creating a peaceful sleep environment
Download your free guide here: 8 Easy Ways To Get A Good Night's Sleep... Naturally.
Create a Relaxing Bedtime Routine
Home Remedy to Help Sleep -- Tip #4
One of the best sleep habits you can develop is a consistent bedtime routine. Your activities in the hour or two before you go to bed can have a great impact on how well you sleep. Having a set bedtime routine trains your mind and body to expect sleep at the same time every night.
A bedtime routine is an individual experience so there is no right way to do it. By experimenting with different ideas you will find out what works best for you. Some ideas you can try include:
* a warm bath to relax
* light yoga or stretching exercises
* meditation
* 20 to 30 minutes of light reading.
Being consistent is the key to a successful routine. If you do the same things every night you will begin to associate the routine with sleep and by the time you're done you will be ready to nod off.
Technorati Tags: sleep, sleep habits, bedtime routine
A bedtime routine is an individual experience so there is no right way to do it. By experimenting with different ideas you will find out what works best for you. Some ideas you can try include:
* a warm bath to relax
* light yoga or stretching exercises
* meditation
* 20 to 30 minutes of light reading.
Being consistent is the key to a successful routine. If you do the same things every night you will begin to associate the routine with sleep and by the time you're done you will be ready to nod off.
Technorati Tags: sleep, sleep habits, bedtime routine
Books about Home Remedies to Help Sleep
A little night reading for you
Say Good Night to Insomnia by Gregg D. Jacobs
The bestselling guide to curing insomnia without drugs more...1 point
The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need by Stephanie Silberman
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The Effortless Sleep Method: The Incredible New Cure for Insomnia and Chronic Sleep Problems by Sasha Stephens
The Effortless Sleep Method is the approach insomniacs more...0 points
The Insomnia Answer: A Personalized Program for Identifying and Overcoming the Three Types ofInsomnia by Paul Glovinsky, Art Spielman
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Restful Insomnia: How to Get the Benefits of Sleep Even When You Can't by Sondra Kornblatt
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No More Sleepless Nights by Peter Hauri, Shirley Linde
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The Insomnia Solution: The Natural, Drug-Free Way to a Good Night's Sleep by Michael Krugman
THE INSOMNIA SOLUTION is the answer millions of Am more...0 points
Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night by Barry Krakow
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Restful Sleep: The Complete Mind/Body Program for Overcoming Insomnia by Deepak Chopra M.D.
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I Need More Sleep!
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Have a Question about Home Remedies to Help Sleep?
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victorstuler
Dec 5, 2011 @ 1:47 pm | delete
- A good book - For bedtime reading, try to stay away from material that gets you thinking about things you deal with during the day. Magazines or stories that distract you from your own life may help you to drift into sleep.
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wendy34
Aug 24, 2008 @ 9:04 am | delete
- Neat lens. Instructive and informative. Really the information in this lens helps me to have a sound sleep. Well try and keep it up. A similar informative blog Sleep an information pack about Sleep.
Thanks.
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samanthahement
Jul 20, 2008 @ 12:15 pm | delete
- Insomnia can be affected by many of factors like stress, depression, sickness, drug, and some bad lifestyle. One of the root cause is the partner who sleep beside you was the reason that make you insomnia. For info please visit this article Your Insomnia Cure Blog,& Natural Insomnia Cure
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RedMarketeer
Jul 10, 2008 @ 4:03 pm | delete
- Nice jobs. Sleep is very important aspect of life. Unorganized and not enough sleep is just the first sign of unhealthy life. If this condition persist more and more trouble will come.
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hm-remedy Apr 2, 2008 @ 5:02 am | delete
- Thanks for the information on, "Using a Home Remedy to Help Sleep". It is really interesting.........
"Home Remedy"
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Hi, I'm Lena and I'm a recovering insomniac. You can find me on the web at INeedMoreSleep.com I really detest taking prescription medications, so am always... more »
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