All posts by Margaret

Natural Tips For Improving Sleep

improving natural sleep

Sleep is one of the best things for your body. During sleep your body is rebuilt and your mind is renewed.

However, getting deep restorative sleep can be difficult at times.

With the fast paced world we live in, getting optimal rest is often far from being a priority.

So how can you improve your sleep? Below are a list of natural tips that can help you to do to improve sleep at night – especially deep REM sleep.

1. Simplify Your Schedule

One of the best things you can do is simplify your schedule. If you are constantly running at a million miles per hour, it makes it difficult to relax and unwind.

Simplify.

Take on less commitments. Learn to say no.

You only get one life, and you have to live it to the fullest. Sometimes the most unselfish thing to do is to be selfish with your own time.

So take on less, and use the extra down time as relaxation time. This will help to reduce the stress load on your body and will increase your overall happiness.

2. Consider a Sleep Aid

Sometimes it takes a little extra to get to sleep at night. During those times, consider taking an all natural sleep aid. Sleep supplements are a great alternative to prescription drugs, which can be hard on your system and can become addictive.

Look for products with natural ingredients, these products will be safe for long-term use. Click here to learn more about which sleep aids are best for you.

3. Avoid Caffeine

One of the main problems that causes sleep issues is caffeine. I’m looking at you coffee. Caffeine is a stimulant that keeps your brain wired and makes it difficult to sleep.

While most people know not to drink a cup of coffee before bed, did you know that caffeine stays in your system for approximately 5-6 hours (source)? That means that if you drink a cup of coffee at 3 in the afternoon, the caffeine content in that cup can still be haunting you when it’s bed time.

For best results, avoid caffeine in the afternoon. While the exact time can vary from person to person depending of caffeine sensitivity, bedtime, etc… it is best to stay free of caffeine 5-6 hours before bed.

4. Create a Relaxing Environment

Creating a sleep environment that you love is key to better sleep. Find a mattress that is right for you. Buy sheets that are comfortable. Get a luxurious set of pajamas that you love sleeping in.

Bedtime is all about relaxation. If you have a cluttered, dirty sleep environment, it is going to subconsciously make you more agitated and stressed.

So learn how to create an ideal sleep environment. Here is an awesome article with tips on how to create a sleep sanctuary.

5. Avoid LED Lights at Night

LED lights are the lights found in your phone, tablets, and tv screens. These blue lights have a massive impact on our brains. They basically turn our brains “on”. This makes it difficult to sleep at night.

The best way to combat this is to avoid looking at a digital screen at night an hour before bed. Read a book instead. If you have a hard time thinking about cutting your screen time before bed, you can get special eyeglasses that block blue LED lights. This will go a long way towards helping you sleep better at night.

avoid led light

6. Sleep In A Completely Dark Environment

Light keep your brain awake. As you get ready for bed at night, slowly reduce the amount of light that you take in. This could include dimming the lights at night or reducing screen time (as previously mentioned).

During sleep, you want to have a completely dark sleep environment. No night lights. No alarm clock glare. Curtains drawn. Pitch darkness.

Complete darkness is needed so that your body can release melatonin into your body. Having even small amounts of lights can interfere with this natural process.

So there you have it. These are my best natural tips for improving sleep. Do you have a sleep tips that you swear by? Post it in the comment section below to share your experience!

Senior Insomnia: 3 Ways to Help Treat Sleep Disorders

For most seniors, having a good night’s rest may be something that has been unaccomplished for years. They feel restless throughout the day, only to have trouble sleeping for more than a few hours at night. Insomnia and other sleep disorders affect nearly 40% of elderly adults. While many complain of their insomnia, only a few take the prescribed medication.

With that said, it is important to determine what is really going on in the body to be able to improve sleep. In this guide, we will share some of the most helpful ways to treat sleep disorders in seniors.

Senior woman in bed ill and suffered of sleeplessness or insomnia.

Mindful Meditation

According to studies at Harvard University, mindful meditation is proven to reduce insomnia, fatigue, and depression within six sessions. It was considered as a proven technique that helped spark the relaxation response in the body to help ease many stress-related ailments.

Many seniors who undergo changes in their life such as moving to a senior living home or experiencing the loss of a close loved one may have trouble with sleeping as things weigh on the mind. With mindful meditation, seniors can focus on breathing and practice mindfulness every day.

Diet

When it comes to your diet, consider eating a sleep-friendly meal plan that will allow you to promote better sleeping habits. Food like bananas, cherries, cereals, lettuce, and even milk can help promote good sleep due to the vitamins and nutrients each contains. Milk is rich in tryptophan which is an amino acid that releases serotonin to signal sleepless from the brain to the body.

Be sure to keep away from foods like bacon, dark chocolate, sodas, and especially coffee as caffeine is sleep’s number one enemy. If you must have coffee, have a cup only during breakfast to prevent the active stimulation to the Central Nervous System – leaving you restless until the early morning.

Exercise

As many elderly people suffer from poor quality of sleep, they may nap more often during the day and choose not to exercise. However, spending more time outdoors can promote exposure to sunlight and control their biological clock and sleep cycle. Low-impact exercise is a safe way to improve insomnia and promote a better quality of life.

Do you or someone you love suffer from sleep problems? What methods of treatment have you tried? Consider these methods to help treat your sleep problems.

Forgotten Advice: 5 Important Tips to Achieve an Improved Sleeping Experience

 

Improve Sleeping Experience

It’s Monday morning. Your alarm wakes you up from the reality that your boss needs the proposal he asked you to do last Friday today. You already know that you should be waking up early today yet you didn’t have a good night sleep last night. And what’s worse is your head throbs badly.

While our body needs water and food for survival, it also needs sleep. We all go to bed every night, but the question is, are we getting the right amount of sleep per day? Maybe that’s because of that bright bedside table light in your room, or your neighbor threw a huge house party last night.

The University of California conducted a study that a proves that there’s no reason for us to sleep longer than six and a half hours. But, whatever your reason is for not having a good night sleep, what you should do is to take note of the tips on things that you should do before bed. Here are just some of those:

  1. Turn off any light that is too bright.

Turn off light

Try avoiding being in contact with a bright light at least half an hour before your bedtime. If you’re working at home before bedtime, you need to dim your lights in your work station and turn off those fluorescent lights around you for you to get a sound sleep every night.

Oops! This thing includes all your gadgets such as your iPhone, iPad, and even your television at home. By doing this, you’re helping your body to produce more Melatonin in your body.

When Melatonin, also commonly known as the sleep hormone, levels in the rise of your blood, it makes your body less alert at night and is, therefore, very conducive to sleeping. Help yourself enjoy hitting the hay by staying away from too much light.

  1. Never watch disturbing and violent tv shows before bedtime. 

Never watch TV shows

Who doesn’t know this tip? Unsurprisingly, horrifying scenes can be a lot scary and can be the reason why you can’t even close your eyes at night. Watching this kind of shows may make it a lot harder for you to fall asleep and have a sound one.

  1. Exercising before bed is a no-no!

Exercising

I know some of you can’t find time in the morning to jog around your subdivision due to a hectic schedule, so you do it in the evening instead.

However, according to David Asprey in his book, The Bulletproof Diet, for you to hit the hay soundly, you need not do any form of exercise (except for a restorative yoga or a breathing exercise) before the said time. Nevertheless, doing workouts, in general, though enhances your sleeping routine.

  1. Avoid caffeine.Avoid caffeine

Well, it doesn’t mean that you need to ditch taking coffee entirely for you to get a good night sleep. What the researchers at Wayne State College and the Sleep Disorders & Research Center at Henry Ford Hospital in Michigan have found is when you consume caffeine even six hours before you go to bed significantly results to poor quality and quantity of sleep.

For example, you should stop yourself from drinking coffee at least eight hours before your scheduled bedtime as this will ensure that you gain all the important benefits of drinking caffeine without putting the quality of your sleep in jeopardy. The best thing you can do is to keep an eye on your caffeine intake and your sleep routine for you to see its effect.

  1. No stress allowed. Period.

No stress allowed

This tip is probably one of the most common things why people can’t get a good amount of sleep. Not being able to free your mind from all the worries and letting stress take its toll on your body will surely hinder you from getting a good night sleep.

When you know you’re stressed, try some breathing exercises first to help your brain free your mind from thinking, recuperate, and be ready for the next day’s happenings.

Takeaway

Living in this fast-paced world makes it hard for us to have a good quality and quantity of sleep. It’s not a surprise that almost all of us are experiencing the damaging effects of a low-quality sleep and the adverse effects of sleep deprivation are affecting how we wake up the next day.

But by slowly practicing these sleep enhancing tips mentioned above, slowly, you will surely notice a significant change in your mood and your demeanor towards everything for the next days.

Author Bio

Leshie

Being a blogger and freelance writer, Leslie Wyman writes her ideas and spreads it worldwide through some blogs online. Since she’s a proud advocate of an overall healthy well-being, she recommends checking sites such as Beds Online and MyFitnessPal. During her spare time, she goes to a yoga studio a few blocks away from her home.

 

Inforgraphic – Sleep Nutrients You Need To Get A Better Night

9 Powerful nutrients - Infographic

“Eat these super foods which contain all the nutrients you need…”

“Avoid overly-processed foods by going gluten-free…”

If you’ve ever tried to search for some healthy food options, you’ll know that there are a lot of options to choose from.

These days you need to be an educated dietitian or some kind of health expert to know what will work and what not.

So how do I know what to follow and what not? There are many options available and it only seems to be growing larger every year.

Here is a little secret! No matter what the trend or hype is, the nutritional value for your body will always be the same. So if you want to become healthier, you just have to make sure to get the right nutrients in your body.

But what are the nutrients and where do I get them to improve my sleep quality? Great question! You probably already know what not to eat. For those who don’t know, here is a post that describes what not to eat before bed.

In the sleep infographic below you can find the sleep nutrients (and the foods that contain them) you need to get a better night’s rest.

Source

 

Sleepless in the Midwest

Oh, the elusive sleep!  It is indefinable and mysterious when we can’t get to sleep with our brains running like a dog chasing its tail for hours on end.

Last night I was so sleepy watching the news not wanting to doze because then I wouldn’t go to sleep when I did hit the bed.  Did I get right to sleep?  Heck no!

Sleepless

It was over 85-degrees yesterday the first time that warm this spring.  Too soon to turn on the air conditioner, so I kicked off the comforter, got up to pee at least 4 times all night long, and tossed and turned constantly thinking, Why am I not going to sleep?

When you’re wakeful, restless, and with a lively brain, some suggestions are to get out your essential oil diffuser and crank it up with your favorite 100% essential oil.

I cannot sleep in a room that is not pitch black.  I bought some black out curtains to hang over the white leveloir blinds, but haven’t had a chance to get them up because I must do the work of bringing the step ladder in from the garage through three rooms and wiping off its dusty garage feet first.  Then I need the drill for the rod bracket screws.

Instead, I found my sleep mask. I put that on and decided I wanted to hear the sound of nature’s waterfall so turned on the sound and white noise machine and fell to sleep peacefully.  I like to sleep when it’s raining outside; it lulls me to sleep instantly especially with a little thunder.  The sound units have thunder sounds too.

The next thing I knew it was morning and time for coffee.  I got up, made coffee, turned on CNN to see what the government is up to today, and proceeded to write this.

Other things you can do when sleepless is meditate on one word.  The thing that will usually put me to sleep quickly is listening for the silence where you let nothing enter your mind.

One thing I must invest in however is a new mattress.  I do have great down pillows and they are so comfy to fluff and scrunch my head against that I can almost forget about an expensive mattress for the king bed I have.

Other things I’ve done without turning on lights just using the night lights around the house and in the kitchen, is boil a cup of water in the microwave, take out a chamomile tea bag, add some honey, and take that back to bed sipping it in the semi-dark room.  That works too.

Did you know a sliced turkey breast sandwich will boost your serotonin levels putting you to sleep from the tryptophan in the bird?  It’s like a sleeping pill and that’s why I never eat it for lunch; I’d be napping all afternoon getting nothing done.

Now that I’m thinking of it, I haven’t told you the best essential oils for sleep.

My first choice is lavender.  The aroma alone will put you to sleep and breathing in the mist from a diffuser benefits sleep too.

The earthy fragrance of Vetiver helps my brain quiet down.  If it’s too heavy of a smell, try blending it with a lighter Roman chamomile or lavender.  That will knock your lights out for the night.

Roman chamomile again.  With the oil’s ability to sooth, calm, and relax with its slight pineapple floral smell, it is great for creating peace within to fall asleep.

Ylang-Ylang has a wholesome fruity fragrance that is calming to send you to dreamland.

mushroom

I like woodsy smells and that’s why I walk in the woods—especially Morel mushroom hunting this time of year in the Midwest where they flourish if no one has beat you to them.  At $260 a pound, the choice mushroom is sometimes ripped from people’s hands leaving the woods and that scares me to go hunting alone now.  Here’s what they look like, and no other mushroom looks like these.  This is my skillet full sautéing in real butter to soften them after they’ve soaked all night in salt water in the fridge to remove lice and bugs to which I will add 6 eggs and scramble soft with a tad of cream.  Delicious!  I said all this to say, exercise is good for getting to sleep and after hiking in the woods all day during the Morel season, I sleep like one of those logs they grow near!

Back to woodsy—sandalwood does that woodsy thing for me.  It’s costlier than those mentioned here but you don’t need much to get through the night—you’ll be sleeping soon anyway.

Another woodsy fragrance is cedarwood that smells like cedar lumber sliced from trees!  It’s very calming and mixes well with floral oils that are lighter.  Try it tonight and get to sleep in quick time.

Other than a diffuser, you can apply essential oils with a carrier oil to the bottoms of your feet, your temples, neck, and wrists.  Almond oil or avocado are good oils for this purpose—or whatever you like best.

Some healthy habits are go to bed at the same time every night.  Take a warm bath with a few drops of essential oil added to the water.  Stay away from your computer, tablet, or other devices at least an hour before heading off to bed.

Don’t do what I do:  dream all night about articles I’ve written, everything I saw on the Internet and more brain overkill dealing with a computer all day.

It’s time to take the trash out and grab a bite.  I hope you all have a good night, sleep like a baby, and wake up refreshed raring to go.  Happy dreams!

1 2 3 6