Home    Subscribe    Write for Us    FAQ    Contact    HubGarden    Login

How to sleep well naturally

by Roy Chambers (follow)
How To (62)      Sleep Naturally (11)     
Most people see insomnia as the inability to fall asleep. However there are many people who are unable to get a full or sound night's sleep. For example traditional sleeping pills knock you out so you don't actually sleep properly, leaving you exhausted the next day anyway.

Attribution: Wikicommons - Library of Congress


Failing to consistently have a good night's sleep leads to sleep deprivation and related health problems.

Attribution Wikicommons - Mikael Häggström


Let's look into some natural ways to have a good night's sleep.

Exercise

People who exercise regularly sleep fewer hours than unfit people. However they sleep better and wake up with much more energy the next day.

Attribution: Pixabay - tpsdave


The best time to exercise to sleep at night is early in the morning, which is really painful if you are starting to do this and you didn't sleep well the night before. Otherwise exercise early in the evening after work.

Whatever you do, avoid late night exercise as this will energise your body and may prevent you from falling asleep.

Wind down in the evening

One of the problems is that we often spend the evening doing things, such as watching thrilling movies, reading fascinating books, playing computer games, having animated conversations on and offline, and so on. In the days before all these distractions we would tend to sit late at night for a while before going to sleep. Basically we would wind down.

To wind down just dim the lights in your house, sit down and relax. Even lying down in bed without the thought of trying to sleep, just trying to relax, can help.

Relaxation techniques

Talking of relaxing, there are lots of ways that can help us unwind. Think of many relaxation techniques as stepping down from the thrilling part of the day.

One of my favourite relaxation techniques is simply going for a stroll. Often after a stressful day at work I will just walk to a different bus or train station to unwind, or closer to home I would get off one or two stops early to walk. By the time you get home most of the stress is gone.

Other people do various types of meditation or get a massage. I find that very often one massage can calm you for several days in most situations. Unfortunately unless you are living in Asia it is hard to find late massage places. (I spent four stressful weeks working in Shanghai, which was great because after finishing what I had to do late at night I could easily find a massage at ten or eleven at night.)

Attribution: Pixabay - rhythmuswege


Find a way that helps you relax. I often use aromatherapy to both relax and to sleep but this doesn't work for everyone.

Get into good sleep patterns

Get up early, no matter how tired you feel. The biggest problem with insomnia is that we often sleep late then subsequently rise late as well, especially on weekends. Having a consistent sleep pattern every day of the week will help us maintain a good night's sleep. So sorry, no more late parties on Friday and Saturday night.

Create the right sleep environment

Science fiction movies predicted a world full of flashing lights, even a future where there are lights flashing for no apparent reason. Fast forward to the present and everything electronic and most things electrical have lots of flashing LED lights.

The worst of this is the invention of the blue LED light. You see it is blue light that resets our body clock to wake up. Flashing lights are even worse. If you can't easily turn off all electronic devices with a LED on them, try covering them up with some black sticky tape.

Eat right

Many medications and drugs can change your sleep patterns in unexpected ways. For example, drinking a cup of coffee before a nap can help you have a short sleep while sedatives taken at the wrong time of the day can result in night-time wakefulness. Alcohol is also bad medicine for sound sleep.

There are many foods that help with the production of the sleep hormone melatonin. Eat these during the day to have regular melatonin levels. These foods include wheat germ, sunflower seeds and bananas.

Foods that are high in magnesium are naturally sedative, such as dark leafy green vegetables, wheat bran, almonds, cashews and many whole grains.There are many more foods and natural therapies that assist sleep, too many to cover in this article.

Finally avoid eating just before sleep.

Sleep right

There are lots of reasons why people don't sleep properly for the whole night. Often we sleep in the wrong position, usually caused by having too many pillows, a too soft bed or some other bad sleep habit.

Attribution: Pixabay - Hans


If you often find yourself waking up at night, try changing pillows or even your mattress. A good firm, form supporting mattress will usually result in a better night's sleep than an over soft mattresses. Many people have switched to proper futons to fix sleep problems, though personally I find these too hard.

Everyone sleeps differently

A good night's sleep is a modern invention. There was a time when people went to bed not expecting to sleep right away or all night. The industrial age and the light bulb pushed away natural sleep patterns to focus on just one sleep a night.

Attribution: Pixabay - PublicDomainPictures


Maybe we need to acknowledge that everyone is a little different. Do you rise early and need a siesta in the middle of the day, or are you a naturally late night and late morning person? Recently I have been a very early riser, no matter how much sleep I had the night before. Which means I have to go to sleep early as well.

Deal with the root problem

Most issues with insomnia are due to stress in our life. A bullying boss, a financial problem or a relationship issue will ruin our sleep and our health as well. What is worse is that our lack of sleep will usually compound these problems.

Attribution: Pixabay - geralt


Deal with the problems as quickly as possible rather than avoid them because after not getting enough sleep for too long you will not be able to deal with them effectively.

Related articles
* Quick Tip #8: Sleep easy success
* Homemade deep sleep balm
* How to get a good nights sleep

Categories
#Sleep Naturally
#How To
I like this Article - 17
[ print friendly ]
More Articles by Roy Chambers
A number of friends have had a lot of trouble setting up a meaningful exercise routine
7 likes
Stress is perceived as a negative thing
7 likes
I had an interesting discussion the other day with friends about what fitness is and how to measure ...
7 likes
There is one health tip that beats all the superfoods, exercise regimes, supplements and meditation ...
7 likes
There are two types of aromatherapy: the first works on the idea that essential oils can be used to ...
14 likes
We are constantly being advised how certain foods that are labeled as %%superfood%% can do a whole r...
6 likes
view all articles by Roy Chambers
Articles by Roy Chambers on Other Hubs
Did you know the the average amount of time people take to decide whether a candidate is suitable fo...
1 like
So you want to develop a social media strategy
8 likes
For most business owners trying to describe their business is difficult
5 likes
ID: 20598
[ Submit a Comment ]
Trending Articles
There is sufficient evidence to show the positive effects that pets have on our health including **r...
10 likes
These wickedly delicious, easy, healthy snacks are perfect for school, work lunch boxes and parties...
10 likes
These deodorising hacks use common household ingredients, are inexpensive, **environmentally friendl...
7 likes
Physical activity is really good for a host of issues from enhancing your mood to giving a boost to ...
6 likes
This quick, light and fluffy banana bread is delicious, healthy and not as dense as other banana bre...
5 likes
We constantly hear of the dangers of caffeine and all the reasons we should stop drinking coffee, bu...
5 likes
Mulberries are full of nutrients and powerful antioxidants, and they taste delicious and sweet
5 likes
With summer bearing down upon us here in Australia, it's time to up the skin care ante to protect ou...
5 likes
To get the most out of any meal there are a few simple tips you can follow which will enhance digest...
5 likes
This easy method with 3 ingredients is a great way to clean drains naturally
5 likes
Categories
Nutrition (252)
Vegan (120)
How To (62)
Lists (60)
Hygiene (35)
Yoga (29)
Featured on Other Hubs
 
Copyright 2012-2017 On Topic Media PTY LTD. ABN 18113479226. mobile version