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Sleep Problems? Natural Remedies for Insomnia
Getting a Good Night's Sleep —
Insomnia is a real problem apparent in our increasingly noisy, stressful lives. It can zap our energy, making us under-productive, irritable, and tired. Insomnia may be brought on by stress, depression, anxiety, a medical disorder, or some medications. Whatever the cause, there are some natural ways to combat insomnia that involve only a few changes in lifestyle or environment.
First of all, establish the bed and the bedroom for sleeping activities only. Remove the television and avoid eating and working in bed. Make sure that daylight does not penetrate through the windows by using blinds or curtains to keep them covered. Keep your bedroom a temperature that is not too warm and not too cold. Your bedroom environment should be a place of serenity, not wakefulness, discomfort, or stress.
Establish a regular sleeping routine if possible. Resetting your body's clock to get tired at a specific time each night will allow it to get used to sleeping in the designated time frame. Avoid naps at all cost, which can throw off this clock and make sleeping at night even more difficult. Do not oversleep, either -- encourage your body to adhere to a schedule.
Exercise. This can really make a difference. Not only does it boost your overall health, it also gives the body a reason to recharge each night. The best times to exercise are right before breakfast and right before dinner. Avoid doing it right before bed because the adrenaline may keep you awake. However, light yoga or stretches to soothing music can help your body wind down and prepare for sleep.
Watch your diet. Too much caffeine or alcohol can inhibit regular sleep patterns. Heavy meals before bed can also keep you awake. If getting up to go to the bathroom keeps you from sleeping a full night through, you might try avoiding liquids right before bed.
Establish for yourself a time when you let your mind relax from the day's stresses. Read a pleasurable book, take a warm bath, or spend some time with your pet. Even if your body is no longer working, your mind might still be rehashing the day's events. Let the stress go by allowing your mind to focus on things which make you calm.
If these tips seem not to help, examine your mattress. Is it old, uneven, or simply not the right firmness for you? A trip to any department store with a variety of mattresses can help you determine if you need to make a change . . . after all, you do use your mattress 7 to 10 hours in a 24 hour period every night. While a new mattress can be a relatively expensive purchase, it could mean the difference between feeling healthy and feeling drained all of the time.
Sleep is essential for productivity and good health. The affects of a poor night's rest may be visible immediately upon starting the tasks for the day. A well-rested person looks energized and has a more positive outlook on the day. Don't let insomnia take away your right to being the best person you can be each day.
Article by Dorothy Edison.
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