If you do not sleep properly, you will probably notice an increase in irritability and moodiness, but did you know lack of sleep can also affect your health? Getting enough sleep can help protect you from hypertension, heart disease, and boost your immune system. Lack of sleep has been associated with weight gain. There are a number of simple techniques that will help you drift off naturally. Establish a bedtime routine and go to bed at the same time every night, even on weekends. Avoid caffeine, sodas with excess alcohol and sugar in the day and evening. Ensure that your bedding and mattress are comfortable. Avoid working or reading in your bedroom. Increase your exercise but also make it early in the day. Have a warm, relaxing bath before bedtime. Avoid eating for 2-3 hours before bedtime. If you get hungry before bed, try warm milk. Avoid protein, sugar and fats that stimulate the system. There are some natural sleep remedies. Herbal teas with chamomile, passion flower and lemon balm-all three herbs are effective sleep aids. Browse the following site, if you are seeking for additional information regarding guide to improving sleep.
You can also try herbal supplements using these ingredients. If you want sugar in your herbal tea, then try adding honey. Honey has been shown to possess sleep-inducing properties and also contains antioxidants for good health. Homoeopathy has been a valued treatment for many different ailments for over 100 years. A knowledgeable sales associate in your health food store can guide you to what you require. Take calcium and magnesium combined at a nutritional supplement as they enhance each other. Calcium and magnesium deficiencies can cause restlessness and wakefulness. B vitamins like B5, B6 and B12 and Folic Acid can help promote restful sleep. Deficiencies in these vitamins can contribute to insomnia. A balanced diet with lots of fresh fruits and vegetables, whole grains and nuts will help you to get the vitamins you will need to promote a good night’s sleep. Meditation, yoga and tai chi are very helpful in promoting relaxation and sound, restful sleep. These techniques reduce stress and help promote a sense of calmness, tranquility and well-being, which are conducive to a good night’s sleep.
Deep breathing exercises can help you relax before sleeping. You can feel the immediate effects of deep breathing as your body unwinds. Listen to soothing music before bed. You can also try sound effect CDs with the soothing sound of waterfalls or ocean breezes. Make sure pre-bedtime activities are soothing and restful. If you read, try something light. If you watch TV, make sure it isn’t an action play. Don’t watch TV in your bedroom. If you can’t get tomorrow’s activates off your head, make a to-do record and then forget it. Once it’s on paper, you won’t need to dwell on it when you are trying to get to sleep. The most important thing in finding a remedy for sleeplessness is to establish a calm routine that is right for you and follow it every night. This advice is not meant to substitute for a doctor’s advice. If you’re under a doctor’s care for your sleep problems, be sure to consult him or her about any changes you would like to make.