Sleep is a natural phenomenon required by every human being every day. It is important because during sleep the body regains its lost energy, enhances healthy brain function and improves general health. Sleep also helps maintain healthy hormonal balance. Sleep disorder, or “insomnia” has a lot of negative effects on the human body, ranging from mental health, physical health as well as other chronic health problems. The following are some of the important procedures that can go a long way to help if a daily good sound sleep is a challenge for you.
1. Regular Meditation
The main causes of insomnia are related to emotional stress and worry. Regular meditation may be a powerful tool for some insomniacs. It can help you forget the activities you were involved earlier in the day , thus rejuvenating your nerves. Meditation is one of the most effective ways to calm your mind, allowing transition from the stress of the day to your evening time of rest.
2. Observe and Keep a Sleep Diary
Maintain a specific time to go to sleep and to wake up – and maintain it religiously. Going to bed and getting up at the same time every day, including weekends, promotes a sound and peaceful sleep. Avoid unnecessary distractions.
3. Change of Diet could help
Eating the wrong foods at certain times of the day can cause sleep related problems. Avoid foods that contain caffeine such as coffee, tea, soft drinks, chocolate and spicy food which causes heart burn if eaten after late afternoon. Foods like bananas and cherries contain tryptophan, potassium and magnesium which are muscle relaxants and help promote sleep if taken 30minutes before bedtime.
4. Take Herbs and Natural Remedies and Supplements instead of Sleeping pills
Sleeping pills are not the solution to insomnia. They only lead to addiction and can damage your liver or lead to other serious health issues. Instead, try natural remedies and supplements or herbs to solve your insomnia.
5. Make your Bedroom a Sacred Place of Rest
Your bedroom should be a place of rest and relaxation for the restoration of both body and mind. This is not the place to watch TV, work on your computer or make phone calls. Instead, try listening to a book on tape, or reading by a soft light while lying down.
6. Regular Exercise
Research has proven that exercises improves sleep. One study found that insomniacs who picked up a regular exercise routine slept better, felt less depressed, and had more energy all day. If working out at night interrupts your sleep, squeeze in a morning run instead. Give yourself enough time to cool off before bed time.
7. Avoid Drinking Alcohol before Bed
Studies have shown that men who went to bed tipsy slept soundly. Although alcohol gets you off to sleep quickly, not long after, it wakes you up and prevents proper sound and refreshing sleep. Liquor interferes with the quality of your sleep.
8. Make Dinner your Lightest Meal
Eat your breakfast and lunch like a king or a queen and avoid heavy, rich foods within two hours of bed time. Feeling bloated and uncomfortable will prevent sound sleep, and fatty foods take much longer to digest.
9. Avoid sleeping for long hours in the day?
If you are an insomniac, try to avoid siestas. Sleep is like an animal that needs to be caught, trained, and confined to night time activity only. Sleeping too much in the day will disrupt the sleep/wake cycles in your brain.
10. Good Love Life at Night.
Good sex can enhance sleep! Men and women usually snap off to a sound sleep immediately after sex, therefore sex can be a recipe for a good or better night’s sleep. Sex before bedtime is one of the best ways to guarantee a good night’s sleep, a survey of doctors has revealed.
11. Try Easy Yoga Poses.
A few low-key yoga moves can signal to your brain that slumber is coming. We especially like gentle forward bends, corpse pose, and happy baby pose.
12. Keep the lights out
When the light is on, it tells your brain that it’s time to wake up, so make sure your room is as dark as possible. Note that even a small amount of light from your cell phone or computer can disrupt the production of melatonin (a hormone that helps to regulate sleep cycles) as well as the overall sleep.
For further information on more specific natural procedures to cure insomnia visit the link below: