3 Surefire Ways To Cure
Insomnia While Sleeping Less!
by Ebe Heng
Seems like you never get
enough rest even after sleeping long hours? You would
know part of the reasons for this fatigue, as you suffer from
insomnia. But the other part on
waking up tired even after a good long sleep eludes
you.
A good example of how insomnia wreck havoc in a person
live can be found my friend, Darren. Suffering from insomnia,
he finds it very difficult to concentrate and stay awake during
the day. This leads to a couple of failed relationship and lost
opportunities for promotion, because his tiredness is seen as
insincerity and no interest. Highlighted above shows the
mild effects of insomnia, the tragic ones with many lives lost
would be traffic accidents where the drivers doze off.
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20 Steps to Beating
Insomnia
Jeremy Jones
1. Avoid Naps – If you can’t
sleep at night, you’re grateful
for any chance to get some shut
eye. But if your really having
trouble falling asleep at night
then you should fight the urge
to take a nap. You’ll be more
tired at night when it’s time
to go to sleep.
2. Take A Warm Bath – This
is a great way to relax your
body in preparation to falling
asleep. Don’t over do it
though; you simply want to
relax not exhaust your body.
Try using a cup of bath salts
and baking soda. These will
relax you and also help remove
any toxins that might be in
your body.
3. Drink Herbal Tea – If
you’d like to avoid dairy
products I’d suggest try a cup
of herbal tea. It contains
natural ingredients which will
help you fall asleep faster.
Most health store will also
special blends of tea designed
to soothe you and help you fall
asleep.
4. Don’t Watch T.V. – Wait
at least 30 minutes before
going to bed after watching
T.V. No matter how little T.V.
you might have watched your
mind is still being stimulated;
which can cause you to not be
able to fall asleep. An over
stimulated mind along with
stress is what keeps you
awake.
5. Visualization – Lie in
bed with your eyes closed and
imagine you’re in your favorite
place in the world. It may be
the sunny beaches of Miami to
the tropical islands in the
Keys. You can see your
surroundings, hear the sounds
and smell the familiar
fragrances. Relax, enjoy it and
let yourself drift off to
sleep.
6. Sleep On Your Back – This
is the best position for
relaxing because it allows your
internal organs to rest
properly.
7. Exercise – Every little
bit helps whether its 15
minutes or 30 minutes.
Exercising a little each day
will give your body the
activity it needs to help you
relax more and sleep better at
night.
8. Regular Bedtime Hours –
Your body benefits from regular
routines. So pick a reasonable
time to go to bed every night
and stick to it. Once your body
feels it can rely on this
routine, it will repay you for
it.
9. Get A Massage – Have your
spouse, girl friend, boy
friend, etc. give you a massage
right before you go to sleep. A
full body massage is the best
of course but even a backrub, a
face and scalp massage can be a
big help.
10. Listen To Music – Play
some soft soothing music that
will put you to sleep. Also try
getting the c.d.’s that simply
have sounds of waves crashing
or the steady pattern of a
heart beating. Make sure your
c.d. player automatically cuts
off because it would defeat the
purpose if you had to get up to
turn it off.
11. Eat A Bedtime Snack –
Studies show that foods with a
large amount of amino acid
L-tryptophan help’s you sleep
better. These include warm or
hot milk, eggs, cottage cheese,
chicken, turkey and
cashews.
12. Toe Wiggling – Lie on
your back and wiggle your toes
up and down 12 times, wiggling
the toes of both feet at the
same time. This will relax your
entire body inside and out.
13. Sleep With Head Facing
North – This aligns your body
with the magnetic field of the
planet, bringing your own
energies into harmony with
those of the Earth. Sounds
weird doesn’t it but just give
it a shot.
14. Sleep on Firm Bed – A
firm bed will give your body
the support it needs to really
relax.
15. Can’t Sleep Then Get Up
– Don’t just sit there trying
to fall asleep longer than 45
minutes. If it goes to long the
get up; try doing something
non-stimulating. Then when you
feel tired again go back to
bed.
16. Avoid Bright Bedroom
Clocks – The idea is to keep
your bedroom as dark as
possible. A bright illuminated
clock is annoying to have in
the bedroom, especially if your
having trouble sleeping.
17. No Caffeine, Alcohol or
Tobacco – This is self
explanatory –Obviously these 3
are a stimulant and will keep
you from falling asleep.
Research shows that caffeine,
alcohol and tobacco are known
to prevent a good nights
sleep.
18. Sleep In A Well
Ventilated Room - Fresh air and
a room temperature between
60-65 degrees will give you the
best atmosphere for a good
nights sleep. Any warmer and
you’ll just toss and turn all
night from the discomfort.
19. Get Up Earlier – As much
as anyone hates to get up
earlier you really have to.
You’ll be much more tired at
night and more prone to get to
sleep quicker. Once you’re
sleeping good again you can go
back to your normal wake up
time.
20. Drink Warm Milk – A
glass of warm milk 15 minutes
before going to bed will soothe
your nervous system.
Thank you for taking the
time to read this article. I
hope some of these steps works
for you.
I have one final step.
If you’ve already tried the
above steps or don’t think
they’ll work for you, many
people have tried “Healthy
Sleep Remedies” and have had
great success.
check it out at:
http://beatinginsomnia.blogspot.com
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Okay, now we succeeded in making you sit up and
realized that sleep disorder can disrupt your life, here's 3
surefire ways to sleep once your head touches the pillow: -
Following a routine:
Following a routine would assist us to sleep better because
of our sleep cycle. 1 sleep-cycle contains 4 stages of sleep
with the last stage being the REM rapid eye movement sleep,
which is the easiest to wake up.
Getting up before or after REM sleep would make you very
drowsy and not rested. The former happens because you have not
completed 1 cycle, the latter because of the halting of a new
cycle. Therefore, from this experiment with your waking time,
you would know what time you are the most alert and that would
be the end of your REM.
And by the way, to get good sleep, you would need at least 1
cycle, which range between 5-6 hours depending on individuals.
So, to get quality sleep and to feel energetic for the entire
day, you do not need more sleep but waking at the right time (6
hours versus the recommended 8 hours).
Sleeping Environment:
Now, not all of us would enjoy the 'correct' sleep cycle. If
you suffer from insomnia, chances are, you might have a
disrupted cycle. So, we need to 'persuade' your sleep-cycle on
when is the right time to sleep and wake.
To do that we need to lowered our body temperature. Low
temperature makes one drowsy while high temperature makes one
alert.
Creating an environment would give the body the low
temperature (drowsy), sleep experts say that the ideal room
temperature is 65 to 70 degrees F. This would give your body
the low temperature to fall asleep.
To make sleep even more effective, we should encourage the
production of a chemical known as melatonin, which induces
sleep.
A darkened room (darkness) would release melatonin. These
two prong approach would slowly conditioned your body to feel
drowsy for you to begin your sleep-cycle
Exercise:
To even better your sleep-cycle, you need to exercise, and
preferably in the daytime under the sun. Exercising under the
sun contributes to raising your body temperature.
As a rule of thumb, if you maintain a high body temperature
through the day, as night approaches, your body temperature
would drop and you would fall asleep easily (that's assuming
that you want to sleep at night).
Go ahead and learn more about sleep disorder and quality
sleep. Without reading this article, would you have known that
sleeping more does not mean better rest or feeling more
energetic? So, to effectively cure your insomnia and get more
quality sleep, try to see insomnia as your enemy, something you
need to know more in order to defeat it.
"Know thy enemy and know thyself, and you can win every
battles"
Sun Tzu
Art Of War
Ebe Heng
How important is a good night sleep worth to you? Ebe Heng has
co-create the ultimate, informative and useful sleep dirctories
for anyone with any sleep related problems. Rid that insomnia
bug and get the sleep that you deserved! Check out=>
http://www.1-2-sleep.com
ebe@1-2-sleep.com
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