Sleep Better with These 5 Natural Sleep Remedies
Is falling asleep a struggle can't sleep at night it needn't be.Find out how you could sleep better naturally with these 5 subtle changes to your bedtime routine.Stay tuned.Many of the bedtime rituals habits that we've established for ourselves are not conducive to getting a good night's rest.How you feel the next day during your waking hours hinges greatly on how well you sleep.By learning how to avoid common sleep enemies trying out a variety of healthy sleeppromoting techniques, you'll eventually develop your personal routine to a good night's sleep.Let's take a look at how we can accomplish.
This by creating your magical hour before lights out.The solution to falling asleep quickly getting a restful sleep does not boil down to just one thing or strategy.I wish it were that simple.It's a combination of factors or positive habits that you gradually introduce into your current sleep routine over time that send you into lala land faster.In essence you're layering several strategies on top of each other in order to augment accelerate the positive sleep effect.With the goal of getting a restful sleep that.
Recharges the body, clears the mind decreases your morning fatigue, let's take a look at those 5 natural sleep remedies.But before i do that allow me to take a moment to explain the role of melatonin production in establishing your body's natural sleepwake cycle.Melatonin is a naturally occurring hormone controlled by light exposure.Your brain secretes more of it in the evening when it's dark to make you sleepy.And less during the day when it's light out you'd like to stay awake alert.So let's see how you could naturally increase.
Your melatonin levels by making a few subtle changes to your sleep routine.Here are those 5 strategies to incorporate into your magical hour before lights out strategy 1 is to turn off all light emitting electronic devices at least an hour before bedtime.This includes your tv, computer, tablet smart phone.Many of us watch tv or work on the computer to relax at the end of the day.This is a big mistake right before bedtime.Not only does the light suppress your natural melatonin production, but these devices actually.
Electrically stimulate the mind rather than relaxing it.If your favorite tv show is late at night, consider recording it then viewing it earlier the next day.Strategy 2.As an alternative to tv watching, try listening to some soft music or a fiction audio book instead.The soft music helps to set a calming mood.And listening to an audio book can be relaxing.Just ensure that it's a fiction story that requires little cognitive analysis as opposed to a recording that may require excessive processing.Which brings us to strategy 3.
Piggy backing off of the previous tip, reading prior to lights out is yet another sleep remedy to consider trying.Spending 15 to 30 minutes losing yourself in a good book can take your mind off the day's stressful events.I love to unwind at the end of my day with my kindle reader.As a side note, avoid reading from a backlit device at night such as an ipad.Tablets emit light which suppresses your natural production of melatonin.Using an ereader such as a kindle which is not backlit is a better choice.
Not into reading how about spending some time doing some relaxation exercises or meditation to help calm the mind or how journaling in your personal diary jotting down either what you were grateful for that day or a personal success story that brings about a sense of peace contentment strategy 4.Turn off most of the lights in your home an hour before bedtime.And if possible dim the remaining lights essential for you to move around your home without bumping into objects or stepping on the cat.Oops!.
You could also change out your bright light bulbs for lowwattage ones in your bedroom hallway should you not have dimmer switches.And strategy 5.Stage your bedroom so that it's conducive to getting a good night's sleep.When it's time to sleep make sure the room is dark.The darker it is the better you'll sleep.You may need to invest in a good set of blackout curtains or shades to block light from your windows.Also cover any electrical displays such as a digital alarm clock or move it out.
Of your direct line of sight.And if you're like me try wearing a sleep mask to cover your eyes.This works well for me during the summer months since the sun sets later in the day.Well there you have 5 natural sleep remedies some practical tips on how to begin establishing a bedtime ritual conducive to having you fall asleep easier faster.Should you like to learn more about how you could get better quality sleep wake up feeling rested energized, then register for a free.
Natural Cures for Insomnia
Hey guys, Axe here from draxe.One of the most common things i'll hear from my patients, is they'll say, Axe, i can't sleep.And if you're one of those people that have trouble falling asleep, or struggle with insomnia, or you wake up during the night, that's very common.In this tutorial i'm going to go through the exact steps you need to follow to get better quality of sleep and to help you fall asleep fast.Step number one in overcoming sleep deprivation is to change your diet, surprisingly.And,.
For a lot of people, their diets are keeping them from falling asleep.Before you go to bed, you need to really drop your carbohydrate consumption.If you're consuming too many sugars and carbs, your body is burning those, it's getting warm.And so, lowering that sugar, and grain intake, and carbohydrate intake before bed is important.And get some good quality fats before you go to bed.Something like an avocado is a great food to actually help you fall asleep at night, either avocado or some organic yogurt.So again, avocado.
And organic yogurt, are the best foods to help you naturally fall asleep.The reason they work is those foods are high in magnesium and potassium.Magnesium and potassium are two crucial nutrients you need to help relax the body and to help you fall asleep at night.So remember avocado and yogurt, the top two foods you can consume just a little bit here or there in the evening that will help you fall asleep at night.The second step you need to do to overcome insomnia is to reduce stress.And for most.
People, along with diet, this is the big thing that's keeping you up at night, is your mind starts racing, you keep thinking and you can't shut your brain off.And there are several reasons for that.One, is you watched tv up until the point that you went to bed.That visual stimulus you're watching constantly, especially the blue light, and that doesn't just include the tv screen, it also includes your computer, your ipad, or your phone.And that light is blue light, which actually tells your pineal gland in your brain that it actually.
Needs to keep running, so it messes with your circadian rhythms and cortisol levels.It keeps you from falling asleep at night when you were looking at that bright blue light in the computer screens and tv screens.So, about 30 minutes at least, ideally, an hour, but at least 30 minutes before bed, you need to shut off all electronics, and you need to start reading something that helps you relax.Or start journaling.So you can get out a journal and start writing things down.You can look at your schedule for the next day and write that down.But i really recommend.
Reading a novel that you enjoy, reading a devotional, your bible, or just something that helps you relax and wind down at least 30 minutes before bed.And that's going to help, and in general reducing stress.And if you have something that's really stressing you out, that's keeping you from sleeping at night, i recommend you start writing down those things that stress you out.Work on addressing those the best you can, and then start scheduling things into the week that you love to do.It is so important.If you've had a great day, and you've been happy all.
Day, it actually creates certain hormones in your body known as endorphins that actually help you fall asleep at night.So actually, having a good mood throughout the day can help improve your sleep at night.So step number two, shut down the computers and read a book before bed.As well as just add some joy into your life.Reduce stress it's very important for falling asleep at night.Step number three, is take quality supplements, especially a magnesium supplement.And taking a magnesium supplement, about 400 to 500mg a night before bed, can help you naturally.
Reduce stress, and really improve sleep.And so i recommend a high quality magnesium chelate or magnesium citrate before bed.So taking a magnesium supplement can help you fall asleep.Also supplements like melatonin can help, or valerian root.But i don't recommend doing those on a long term basis.Now, if you have jetlag, or you're not able to sleep just for a day or two, taking melatonin on occasion, about 3gms is fine.But you just want to do a small amount of melatonin on occasion, not on a regular basis.But again, consuming magnesium.
Can actually help you fall asleep at night.The next thing, and i think this is a great thing for helping you improve your sleep, is using essential oils, especially lavender essential oil and chamomile essential oil.So again, lavender oil, you can diffuse that by your bed at night, or just take a few drops of lavender oil and rub it on your neck.Also, you can actually take a warm bath with lavender oil and epsom salts.Epsom salts work because they have magnesium.Additionally, lavender oil actually has certain aromatic compounds that help relax your body.So doing a detox.
Bath, if you're going to go to bed at 10 or 1030, get in the bath at around 900 and soak in there for 30 minutes with your epsom salts and lavender oil.Just take about 20 drops of lavender oil, rub it all on your body, get in a warmhot bath, and relax there 20 to 30 minutes.Get out, and then, go and read a book for 30 minutes while you wind down, something relaxing and then fall asleep there at night.But again, lavender oil and roman chamomile oil are great essential oils to help you overcome insomnia, and to help.
You fall asleep at night when you can't sleep.And last, but not least, just in general, changing your lifestyle.I recommend a few things to do around your home to help improve your sleep.Get the temperature in your house cold, definitely below 70 degrees, often times, upper 60s to mid 60s for some people is necessary.So again, get your house nice and cold.That improves sleep.The other thing you want to do is make sure your bed is comfortable.If there is a big dip in your bed, it's time.
To get a new bed.Also, making sure it's dark in your room, getting some dark curtains can help you fall asleep at night as well.So if you follow those tips, and if you're saying to yourself, i can't sleep.I guarantee that these tips will help you fall asleep faster and help you overcome issues like insomnia.If you want to learn more tips on how to naturally fall asleep at night i have an entire article on, i believe over 20 ways and steps to help you naturally fall asleep.If you want to check that out, you can go to draxe, that's.
How to Treat Sleep Apnea Naturally
Hi, my name is Troy giles.I am a of chiropractic and a natural internist.Today i wanted to talk to you a little about apnea, and sleep apnea.This is a major issue in the world.People are having trouble sleeping and there are many reasons for apnea.One is neurologic, where the nerves, the brain, the connection to the lung is not working correctly.Also, thyroid we find, thyroid dysfunction, where low thyroid.Thyroid is what helps you control your breathing patterns while you are asleep.If you have low thyroid,.
The thyroid affects the heart and the rhythm of breathing.So low thyroid can affect it as well.But, apnea is when you can't breath well.Your sleeping and you just stop breathing.There can be constrictive apnea as well, where you have enlarged tonsils, or your throat is closed down.I had a patient that had, this has been probably ten years ago, had a roto rooter, if you will, where they went in down on the trachea, the throat, removed the tonsils and literally removed and widened the trachea, all the way down through his neck, through.
His throat.Extremely painful, literally he wished he could have died.That ultimately, still didn't help any.He can get better air, bit still he is on a cpap machine.The treatment for it, medically, is to use a cpap or a bypap machine, which helps to force air into you and helps you to breathe during the evening.Another issue is that many times its body habitus, enlarged gut.If you are laying on your side and you have a larger tummy, you have to push your tummy up while you are breathing, sleeping at nighttime.Literally, you are.
Having to lift up your tummy all night long.After a couple of hours or so, you become fatigued.The diaphragm becomes fatigued of lifting, pushing.So you just stop breathing for a minute.You can go 30 seconds, a minute, 2 minutes.Finally, you gasp for air.This happens over and over and over.The cpap helps to force the air in you are just basically breathing easier.The sense of breathing is there, but you are now lifting with forced air, in the abdomen, and in to your lungs.So to treat this, naturally, we want to look.
At supporting the lung tissue.We want to support anything that is going to help you to get rid of inflammation through the throat.We want to treat the thyroid and the adrenal glands to have them up and running the way they should so they are giving good information to the heart and to your breathing pattern.We would do this through supplementation.The supplementation we would want to look towards would be the adrenal glands first, adrenex.We would support the adrenals with adrenex.Thyroiden to support the thyroid.
Tissue.Thyroid again, we want to get its metabolism and its function the way that it should.Permalung helps to bring clarity, helps to remove sluggishness of the lungs, bronchial congestion, mucus.A lot of times there is a mucus build up throughout the lung.Even with that we would want to look towards leaky gut syndrome because when you have leaky gut, you are actually leaking toxins through the gut and they overwhelm the liver and its ability to detoxify.So a lot of the overall toxins will come up and out through the lung.
So you will have a lot of increased amount of toxin and production of mucus, so you will tighten up as well.So, asthma and apnea also work together.So, you want to see if you can't get rid of some of that tightness and congestion that you feel.I would work with the diet, just helping, just eating more green leafy vegetables.It is so vital to eat green leafy vegetables every meal.So how do eat green leafy vegetables for breakfast i would encourage you to get a significant blender, vitamix is a good one, blendtec is another.
One, montel williams i think has one that is a good like two horsepower motor, that you can put in all the kinds of fruits that you want, green leafy vegetables, like kale, baby spinach, literally any vegetable that you want can go in there as well.If you make it correctly, it tastes very good.You have all your fruits.You can get some of the big box stores have frozen fruit.You can put that with a banana, maybe a protein powder of some type.The one we carry here is called lepterra.That helps make it smoother and.
More tasty, but it tastes wonderful.For lunch have a nice green salad with whatever else you want.For dinner.Oh i know, another nice green salad, then maybe some chicken or fish with it.But green leafy vegetables, and all vegetables have more phytonutrients, phytochemicals that are very important for overall health.That will help detox you so that you have less inflammation, inflammation that runs through the diaphragm, up through the esophagus, diminishing that, and then of course supporting the organs that we have discussed.If you have questions, you can feel free to call the office.Also, i want.
To tell you before we go there.I want to show you here, as far as chiropractically, the vertebrae that run to the lung are basically from c6, c7, t1, t2, and to the lungs.But, basically from c5 to t1, autonomically, that means the energy passes out of the spine and controls the lung tissue that the heart thats run through the autonomic nervous system.That is affected through adjusting chiropractically the vertebrae.The vertebrae open up and allow the energy to pass more effectively to those organs.But, if you have questions, feel free.
Sleep Better With These 5 Natural Sleep Remedies
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Natural Remedies For Insomnia And Sleep Deprivation
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Natural Remedies For Sleep
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