how to be beautiful











{July 27, 2011}   How to Get Better Sleep at Night

Do you toss and turn at night? Do you spend more time looking at the clock than you do at the inside of your eyelids? If so, you may have a problem with sleep that should be addressed. Sleep is not an optional activity and is needed for your body to recharge itself after a hard day of work. Lack of sleep can cause decreased concentration, irritability, decreased reaction time and daytime drowsiness. This article will give you tips on how to get better sleep at night.

Instructions

1
Make sure that your bedroom is welcoming for sleep. If you have problems sleeping because of lighting, add dark curtains onto the windows. You can also try an eye mask to help keep bright lights out. If you have a television in your bedroom, make sure it is turned off before bed. Ear plugs can help tune out a snoring partner. Think about the temperature in your bedroom. Is it too hot or too cold? If so, adjust the temperature to a comfortable level.

2
Eat less before bed. You may be in for a long night if you go to sleep on a full stomach, which can increase chances for heartburn. Try not to eat within 2 and 3 hours before bed. Limit your use of caffeine, which can keep you awake and alert longer than you may desire. Also, reduce your use of nicotine before bed, as it is a stimulant and can keep you up at night.

3
Use your bed only for sleep and sex. When you do other tasks in your bed, it may become hard for you to allow yourself to rest there.

4
Daytime exercise can help you get better sleep at night. It is recommended that you exercise 30 minutes per day, 5 days per week. All 30 minutes do not have to be done all at once. Your choice of exercise can vary. Just make sure that you are not exercising close to bedtime. Exercise raises your body temperature, which can hinder good sleep.

5
Start a bedtime ritual. Gradually slow down your activities before bed. Do quiet, calming activities such as taking a warm bath or reading a book. Meditation or prayer can help you relax so that you can get better sleep at night. As much as possible, try to go to bed at the same time every night and get up close to the same time each morning.

 

From how to be beautiful, post How to Get Better Sleep at Night

admin @ 2:11 am [filed under tips to get better sleep 2 Comments »


{July 23, 2011}   Herbs That Help You to Sleep

Insomnia affects 20 to 30 percent of all adults, according to the NYU Medical Center’s Sleep Disorder Clinic website. Its definition includes difficulty falling asleep and staying asleep, as well as waking too early and waking unrefreshed. If you’re among that 20 to 30 percent, many herbs and herbal teas have a mild sedative effect that may help you get to sleep and sleep more soundly.

Chamomile

Perhaps the best-known of all herbal teas, chamomile has a long history of use as a gentle sleep aid. Despite its traditional reputation, little research exists to back up its efficacy. Medline Plus, maintained by the National Library of Medicine and the National Institutes of  Health, gives chamomile a “C” grade–unclear scientific evidence for this use–for treatment of sleep disorders and insomnia.

Valerian

Hippocrates, the father of medicine, recommended valerian as a sleep aid. Modern science bears out its traditional use, with numerous studies reporting that valerian increases sleep quality and the ease of falling asleep. The beneficial effects appear to increase with nightly use over one to four weeks.Germany’s Commission E approves valerian for use as a sleep aid.

Lemon Balm

The ancient Greeks and Romans recommended lemon balm to reduce anxiety and promote sleep. Many modern herbal sleep aids combine lemon balm with valerian or hops. Lemon balm and valerian proved to be effective in improving sleep in one study of 918 children with sleep disorders, according to the Urban Herbs website atGeorgetownUniversity.

Kava

Kava is a traditional drink in thePacificIslands. The drink is brewed from the ground roots of a tall shrub. Research suggests that kava may be an effective treatment for anxiety, and some studies have shown that kava has a mild sedative effect. However, many countries have banned the use of kava, and the U.S. Food and Drug Administration warns that it may cause severe liver damage.

Passionflower

Passionflower, also known as passiflora, is native to the southeastern United States, but grows throughout Europe now. It has similar but weaker effects to kava and valerian, according to the University of Maryland Medical Center’s website. Medline reports that some initial studies support its traditional use as a sedative, but that further study is needed to prove it definitively.

From how to be beautiful, post Herbs That Help You to Sleep

admin @ 5:36 am [filed under Herbal Sleep Aid, natural sleeping aids tagged , 2 Comments »


{July 23, 2011}   Natural Sleeping Aids

Many people struggle with lack of sleep. Have you ever gotten to bed early and slept for the usual eight hours, yet woken up feeling lethargic and listless? Perhaps you find that you go to bed at a reasonable hour, yet lay there staring at the ceiling for hours, unable to drift off to sleep. Shift workers may also find their body-clocks are out of synch and falling to sleep can be a difficult task.

Everyone has the occasional sleepless night, but when it becomes more regular it can be difficult to know how to find a solution.

The good news is, there are plenty of natural ways to encourage a good night’s sleep. Here are some natural sleeping aids that could help you get some quality sleep night after night.

Melatonin

If your sleep cycle has been disturbed, Melatonin could be the solution for you. Melatonin is a hormone found in the human body and is released naturally at night to help you feel sleepy.

It’s possible to take Melatonin supplements around half an hour before you’re ready to go to sleep, or you can learn some techniques that could boost your own body’s melatonin naturally.

Diet

Too much caffeine can keep you awake long after you should be sleeping. It can also cause irregular sleep patterns, resulting in poor quality sleep. Sugar can also disrupt your sleeping patterns, so try to avoid sweets before bed.

Magnesium

A diet lacking in magnesium can cause many health problems, including anxiety, irritability, constipation, and sleeping problems. Include plenty of foods rich in magnesium as a natural sleep aid. These could include leafy green vegetables, almonds, cashews, peas, beans, and whole grains.

Deep Breathing Exercises

Many people find it much easier to relax and reach a rested state after some deep breathing exercises. Aside from increasing the amount of oxygen in your system, you should find your heart rate slowing to a relaxed state that is similar to that of meditation

Exercise

People who don’t get regular amounts of exercise often report poor quality sleep. A gentle amount of exercise throughout the day, such as a 30 minute walk, can become an excellent natural sleeping aid.

It’s important to remember not to exercise too close to bed time or you risk increasing your adrenaline levels, which can keep you awake.

Natural sleeping aids are often very simple solutions that can help you get a better night’s sleep quickly and easily.

From how to be beautiful, post Natural Sleeping Aids

Incoming search terms:

  • sleeping
  • sleeping people
admin @ 5:23 am [filed under natural sleeping aids tagged 2 Comments »


et cetera