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How
To Get A Good Night's Sleep Without Sleeping Pills
Author: ©Geoff White
We
all need to get sleep. But what happens if you find you're experiencing
restless nights or worse? What are the best sleep disorder treatments
available?
1. Keep to a routine
If you go to bed at 9pm one night, midnight the next then your
body will get confused. It will start getting ready to sleep but
you'll keep it awake for a few more hours. This isn't good. Night
shift workers can experience this kind of sleep disorder because
of the nature of their work. But if you have the choice, do your
best to make going to sleep a routine thing in much the same way
as you set your alarm clock to wake you at the same time the next
morning.
2. Stay cool but don't freeze
Keeping a cool temperature in the bedroom is good. Obviously you
don't want to be sleeping in a blizzard, so don't take this to
extremes. But your bedroom should be cooler than other parts of
your house. Adjust the thermostat on your heating or set the heating
clock so that your bedroom has time to cool down before you retire
for the evening.
3. Don't stress about going to sleep
This is maybe easier said than done. But the more you think about
not sleeping, the more likely you are to stay awake. The boredom
of counting sheep may not work for you but there are other things
you can do to reduce the stress you bring on yourself when you
start to worry about not sleeping. Start by yawning. This has
a couple of effects: you'll probably feel a little sleepier as
we associate yawns with sleep and you'll take a longer, slower
breath. Your breathing naturally slows down whilst you sleep.
Give it a helping hand by slowing down your inhalations and exhalations.
If your stress is generated by work and your everyday life, look
into other relaxation techniques such as meditation.
4. Go dark
As long as we've been on this planet, we've associated dark nights
with sleep. Make sure your bedroom reflects this. The reflection
of your alarm clock on the ceiling or wall isn't good. Nor are
the trickles of light that can come in under doors or through
your curtains. Think about adding a blackout lining to your curtains
if they regularly let in too much light.
5. Lay off the caffeine
Steer clear of caffeine in the latter part of your day. It's a
stimulant and that's the exact opposite of what you want to help
you go to sleep. Remember that it's not just coffee and cola that
have caffeine in them. So does tea, green tea and most energy
drinks. Cut down gradually to avoid withdrawal effects and if
you need your caffeine fix, experiment to see how you can gradually
reduce this caffeine dependency.
6.
Skip the nightcap
Alcohol
is disruptive to sleep patterns. Pure and simple. Cut out the
nightcap for a few nights and you'll start sleeping better. If
you "need" a glass of wine to unwind when you get home,
drink it early to give it time to work its way through your system.
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This
Week's Herbal Description
"Chickweed"
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Appetite
suppressant, burns fat, dissolves plaque from veins, reduces
mucus buildup in lungs, may lower blood lipids, helps bronchitis,
coughs, colds, circulatory problems, skin diseases, and
warts. A good source of Vitamin C. Also
called Starweed.
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Insights
of Inspiration
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"...go
after righteousness, Godliness, faith, love, patience, gentleness."
I Timothy 6:11
The Bible
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