Natural Tips to Help Improve Sleep
There's nothing worse than a lack of sleep. Not only does sleep deprivation lead to slower brain function, it can also contribute towards weight gain and low-self esteem.
Luckily, there are some cheap methods that you can use to improve your quality of rest so before you rush to the doctor for sleeping pills, check out some of the top tips below. If any of the sections stand out, then more detailed articles have been included at the end of each section.
1) Improving Your Diet can have an impact on your sleep
Is your diet affecting your sleeping habits? Key diet changes that you can try immediately include:
Do not drink caffeine or alcohol after lunch
Stop eating at least 2 hours before your bedtime
Drink a soothing herbal tea in the evening such as camomile
Avoid spicy meals or large portions in the evening
Try eating high-carbohydrate foods such as potato or pasta-based dishes for dinner.
You know your body best so listen well.
Do not drink caffeine or alcohol after lunch
Stop eating at least 2 hours before your bedtime
Drink a soothing herbal tea in the evening such as camomile
Avoid spicy meals or large portions in the evening
Try eating high-carbohydrate foods such as potato or pasta-based dishes for dinner.
You know your body best so listen well.
Diet in Detail
- How Your Diet Affects Your Sleep (Healthology)
- Martha McKittrick, a registered dietician, discusses the dietary reasons that may prevent sleep.
- Caffeine Calculator
- Caffeine Calculator
- Foods for Sleep
- A list of foods to help you sleep
2) Timing your sleeping routine
Try to keep the same sleeping and waking times every day, even on the weekends. Keeping a routine will help your body anticipate sleep and react accordingly. Once you break this cycle, your body will reset and it will take time to resume the normal pattern.
The common inability to sleep on a Sunday - Sunday Night Insomnia - is often caused by sleeping in on Saturday and Sunday mornings. This disrupts the body clock so that it takes another few days to resume the normal cycle.
The common inability to sleep on a Sunday - Sunday Night Insomnia - is often caused by sleeping in on Saturday and Sunday mornings. This disrupts the body clock so that it takes another few days to resume the normal cycle.
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3) Relaxation tips for a good night's sleep
We can really help ourselves by winding down before we go to sleep. Activities which will help with this include:
Exercise in the morning or afternoon (not evening)
Taking a warm bath at least an hour before bedtime
Drinking a warm herbal tea 2 hours before sleep
Listening to soft music
Going to bed and reading 30 minutes before bedtime
Sprinkling lavender essence on your pillow
Switch off computers and TVs an hour before bedtime
Think of it as your special time and don't allow any distractions to interfere with your wind-down moment.
Exercise in the morning or afternoon (not evening)
Taking a warm bath at least an hour before bedtime
Drinking a warm herbal tea 2 hours before sleep
Listening to soft music
Going to bed and reading 30 minutes before bedtime
Sprinkling lavender essence on your pillow
Switch off computers and TVs an hour before bedtime
Think of it as your special time and don't allow any distractions to interfere with your wind-down moment.
Products to aid relaxation
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4) Preparing the Ideal Sleeping Environment
There are a few key changes that you can make to your bedroom which will improve your sleep:
Only use your bedroom for sleeping and sex
Remove as much electrical equipment as possible
Ensure the room is well ventilated
Keep sunlight to a minimum
Noise levels should be low (use earplugs if not)
Try to keep the room clutter-free
Turn the clock away from view
Sleep is important. Your bedroom should be a sanctuary.
Only use your bedroom for sleeping and sex
Remove as much electrical equipment as possible
Ensure the room is well ventilated
Keep sunlight to a minimum
Noise levels should be low (use earplugs if not)
Try to keep the room clutter-free
Turn the clock away from view
Sleep is important. Your bedroom should be a sanctuary.
Tips to help you create a sleep sanctuary
- Preparing Your Bedroom
- Step-by-step guide explaining how you can create a better enviroment for sleep.
- Feng Shui your way to health
- Revolution Health is a trusted source for insomnia information, covering symptoms, causes, risks, treatments and types. Discuss insomnia issues with others in forums, blogs, personal stories and recommendations.
5) Your Bed
You spend a third of your life in bed so make sure it's a good one!
Points to consider when buying a bed include:
1) Is it big enough? (go as big as you can afford)
2) Is the mattress comfortable enough?
3) Does the mattress fit the base? (It should!)
4) Do you have slats under the bed? (Slats help natural circulation)
5) Is your pillow comfortable?
Don't be tempted to pick the cheapest or most expensive option, but make sure you do some rigorous testing before you buy!
Points to consider when buying a bed include:
1) Is it big enough? (go as big as you can afford)
2) Is the mattress comfortable enough?
3) Does the mattress fit the base? (It should!)
4) Do you have slats under the bed? (Slats help natural circulation)
5) Is your pillow comfortable?
Don't be tempted to pick the cheapest or most expensive option, but make sure you do some rigorous testing before you buy!
Try out this short quiz to find out what kind of bed is best for you
- My Bed Profile Questionnaire
- An interactive questionnaire from The Sleep Council which will tell you which kind of bed would be best for you.
Need a new bed or mattress?
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Do you have any other great tips? If so, please feel free to share them!
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- lighthouse09 lighthouse09 Sep 21, 2009 @ 8:18 pm
- Loved your piece about creating a sanctuary.
For more Sleeping Secrets, check out : http://www.sleepingsecretsexposed.com
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Reply
- evilknevil evilknevil Sep 8, 2009 @ 6:44 pm
- Great layout and information on your sleep related lens here! You have some interesting points and information about sleeping and being comfortable in bed.
http://www.sleeplots.com
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- Doctoreamore Doctoreamore Feb 9, 2009 @ 10:40 pm
- Gretat tips, great lens!
Good job!
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Reply
- Sep 12, 2008 @ 3:26 am
- Hi,
Thanks for providing with such a good lens. As I spend many sleepless nights thinking of various things that happen to me in day to day life. This lens has helped me to overcome such kind of situations.
Feel free to visit my themattressabc blog
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Reply
- Nimsy Nimsy Aug 11, 2008 @ 7:14 am
- Great 5* lens. Here are some natural remedies to sleep well
Cheers..
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by Meloramus
Mel is a part-time entrepreneur and has written several articles for the Internet.
One of her favourite things in the world is a good night's sleep!&n...
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