Top 3 Natural Sleep Aids We Recommend
- 1 Top 3 Natural Sleep Aids We Recommend
- 2 Natural Sleep Aid – A Solution For Insomnia To Sleep Better
- 3 What Are The Common Causes Of Insomnia?
- 4 Sleep Deprivation Ideas
- 5 Why Are All Natural Sleeping Aids Better?
- 6 Some Natural Sleep Aids
- 7 Natural Cures – Sleep Exercises
- 8 Five Sleep Aids You Should Know About
- 9 Sleep Aid – Five Steps For A Good Baby Sleep
- 10 Natural Sleep Aid – Choosing The Right Mattress For You
- 11 Over The Counter Sleep Aids
- 12 Best Natural Sleep Aids For Adults
- 13 Best Natural Sleep Aids For Children
- 14 Homeopathic Remedies – Sleep Enlightenment
- 15 Good Sleep Habits For A Good Sleep Hygiene
- 15.0.1 1. Insomnia, Sleep Habits
- 15.0.2 2. Create a Bedtime Ritual.
- 15.0.3 3. Avoid Alcohol or Tobacco Before Bedtime.
- 15.0.4 4. Do exercises daily.
- 15.0.5 5. Only Sleep and Have Sex in the Bedroom – No TV.
- 15.0.6 6. Make Your Bedroom Dark.
- 15.0.7 7. Avoid napping.
- 15.0.8 8. Manage stress
- 15.0.9 9. Make your bedroom more sleep friendly
- 15.0.10 10. Take a warm bath.
- 15.0.11 11. Don’t worry about not getting much sleep.
- 15.0.12 12. Turn your alarm clock to the wall.
- 15.0.13 13. Learn to relax
- 15.0.14 14. Try to stay awake.
- 15.0.15 15. Don’t try too hard
- 15.0.16 16. Dodge sleeping pills.
- 15.0.17 To help you get your newborn baby to sleep longer, consider the following advice:
- 15.0.18 1. Feed your baby before getting him to sleep
- 15.0.19 2. Give your baby a warm bath
- 15.0.20 3. Follow a consistent routine
- 15.0.21 4. Put a sound machine near your newborn
- 15.0.22 5. Always be on the lookout for a sleepy baby
- 15.0.23 6. Create a conducive environment for sleeping
- 15.0.24 7. Make sure your baby’s diaper is dry
- 15.0.25 8. Swaddle your baby
- 15.0.26 9. Keep the temperature right
- 15.0.27 10. Be flexible and try different techniques
Natural Sleep Aid – A Solution For Insomnia To Sleep Better
Sleep is vital for feeling healthy and well, both physically and mentally, and so if we are unable to sleep for some reason, it can be highly distressing and can have a real impact on our health.
A growing percentage of adults worldwide suffer from chronic sleep deprivation, so the demand for insomnia solutions is growing rapidly. Fortunately, several treatments for insomnia have been developed and most of them are very effective. One is with the help of a natural sleep aid.
You will have to find the exact treatment or set of treatments that directly address the cause of your particular case of insomnia. In many cases, insomnia disappears as soon as the trigger is removed.
For example, if you could not sleep because of a looming project deadline, usually sleep better when the project has been achieved. But if your sleeplessness persists, will have to start looking for more drastic solutions insomnia.
Do You Sleep Enough? Though eight hours is the recommended duration of sleep, the truth is that most adults can survive quite well with 6 or up to 5 hours a night. The actual requirement is different for each individual, so how do you know if you are, in fact, getting enough sleep?
A good rule of thumb is that if you wake up feeling refreshed every morning, then you’re getting all the sleep you need. On the other hand, if you constantly feel tired, irritable and dizzy, you’re probably not getting enough good and it could be time to consider finding a solution to insomnia as a sleep aid natural.
What Are The Common Causes Of Insomnia?
Among the most common causes of insomnia is stress or anxiety. If you are constantly under a lot of stress in the office or at home, it is not really surprising that you cannot sleep well at night, because his mind is still occupied by all your worries during the day.
A good insomnia solution here is to start by talking to someone about their problems. You do not necessarily have to see a psychiatrist, but certainly can if you want. But talking with your spouse or family member before bedtime usually helps you sleep better.
Another common cause of insomnia is the experience of going through a sudden change in life, such as divorce or termination of employment. There always has to be a negative event either.
Some changes, such as getting a new job or moving to a new home can also cause temporary insomnia in many people. In such cases, however, no solution to active insomnia is usually necessary. Just give yourself time to adjust to new surroundings or events in your life and you will soon be able to form a new sleep schedule.
Remedy Insomnia – Natural Sleep Aid.
Regardless of the cause of sleep deprivation, the most important thing to consider is that the body needs enough sleep to stay healthy. So if you are having trouble sleeping, a good solution may be using insomnia natural sleep aid to help you sleep better.
Sleep Deprivation Ideas
Sleep deprivation occurs when you do not obtain optimal sleep on a regular basis, perhaps as a way of life. To avoid and correct this state of being, you must make permanent changes to your lifestyle.
You need to know some natural remedies sleep deprivation solutions to correct problem areas. Look over your bedroom and find the sleep deprivers that are lurking there.
You should eliminate electronics that give off light, especially blue light. Do not watch television while falling asleep, even if it has a turn-off device. Do not have your radio or CD player by your head; electronic devices can prevent a good night’s sleep.
Keep the temperature in your sleep area cool. Your body cools when you sleep, so a cooler temperature will encourage sleep and allow it to continue without your body overheating and disturbing your sleep.
Wear comfortable, non-binding clothes to bed that allow your body to breathe and not have material pressing into your skin. Use sheets that will let you turn and change positions without hindering movement, so keep the sheets loose and avoid rough textures. Hunt out the things hindering your sleep and find natural remedies sleep deprivation ideas.
Why Are All Natural Sleeping Aids Better?
The new drugs and compounds that science is developing constantly are effective, but the full extent of their effects on the human body is not known, and as a result can be dangerous and actually harmful to use. It has been found that using drugs prescribed by doctors may actually worsen sleeping problems.
A full list of problems that can be caused by using drugs can be found below:
A lot of the drugs being created today tend to last much longer than is required or desired by the average consumer. As a result, they could spend the whole next day in a drowsy and dangerous state of awareness.
Your body may become accustomed to the drugs, and as such the drug’s desired results may begin to wear off, and the drug itself becomes useless after an extended period of usage, meaning either increased doses which may lead to added undesired side-effects, or trying a new drug and repeating the same process.
Masking underlying problems
There may be an underlying problem in the consumer, such as a physical or mental ailment or disorder that could be cured, but is instead masked by the use of drugs.
The drugs you end up using may have reactions or conflicts with other medication you may be using, and could cause dangerous side-effects, especially when it comes to prescription pain-killers.
Withdrawal Symptoms and drug dependence
You may come to rely on the drugs you are taking for curing your sleep problems, and if not taken, you may be unable to sleep with out, and if inaccessible completely, you may experience withdrawal symptoms, which may exacerbate your current problems, and possibly create even more problems.
Other side effects
There may be hidden side effects either not discussed by you and the doctor, or effects that have not even been discovered and realised by the scientific community. Essentially, you become a lab rat, taking a chance on these drugs which may cause you undesired side-effects, such as forgetfulness, dry mouth, and confusion and perhaps even worsen your sleeping problems.
Some Natural Sleep Aids
Valerian is a very natural substance, as it is extracted from a plant root, and has been used since the medieval and even ancient Roman and Greek times, as a cure for sleepless nights and insomnia.
It is described as a natural sedative, and aside from helping people to sleep better, it also has other uses such as: a sedative for hysteria, excitability, nervous tension, intestinal colic, cramps or even stress.
However, if you are planning to use either of these natural substances, be warned; they are not designed or expected to be used as long-term solutions to sleeping problems. This applies especially to Valerian, which is recommended not to be used for more than 2 weeks, not to be consumed with alcohol and also not to be used by anyone who has any form of liver damage.
One more note of caution is that it causes significant drowsiness, and as such, should not be used while operating heavy machinery or driving.
Ginseng is a widely known natural sleep aid, having been used for generations. Ginseng was first used in both America and also Asia, for a number of uses. Its first uses were for nourishing stimulants, aphrodisiacs, and later, used in the treatment for Type II Diabetes and sexual dysfunction in males.
In modern science, its usage has been expanded greatly, and it now is also used for the following: an adaptogen, one which contains detoxifying properties; it also possesses radio protective properties, reducing the damage and scarring inflicted by radiotherapy.
3. Panax Ginseng:
It has also been noted to enhance memory capabilities, increase stamina levels, improve performance during sports and interestingly, slow the aging process. Panax Ginseng is available in a variety of forms such as powders, capsules and liquid extracts.
However, children and pregnant women should avoid using Ginseng, along with sufferers of cancer in the breast, uterus, ovaries or prostate as Ginseng tends to have estrogenic effects.
Other people who should avoid using this are people who suffer from heart disease as it tends to slow the heartbeat rate significantly. It may also lower blood sugar levels, so anyone with diabetes should consult a doctor before taking this substance.
4. Lemon Balm:
Lemon balm is a popular choice to use by many people, given its deep link to nature, and tends not to need any combinations with other substances to be effective in the curing of insomnia or alleviating sleep problems, although it can and does often get combined with Valerian for a stronger effect.
Lemon Balm has been used since the Middle Ages, to treat insomnia, stress and to cure cramps and pain in the intestines. Like other natural sleeping aids, it has several other uses, such as curbing bloating and indigestion, and it is also commonly used as an effective antiviral.
If made into a topical ointment, it can be used to reduce the healing time of cold sores by more than half. Note that this is one of the most popular remedies for curing children’s sleeping problems.
Chamomile is another popular herbal remedy to cure sleep problems for people of all ages. It is most commonly mixed with water to create Chamomile tea, which is then drunk before the consumer wants to sleep, relaxing them.
It is very popular, due to its ease of use, its accessibility, and the fact that a drink is easier to consume than pills or powdered substances.
You can also purchase Chamomile in other forms such as oils, tinctures, dried flower heads, or you can simply create your own oils and such if you have the knowledge.
The concept of using liquid substances has been developed greatly to alleviate sleep problems, and we now have many drinks such as Horlicks, a well known commercial drink that helps people to drift off to sleep.
However, be careful when using Chamomile as it does cause drowsiness, so try to avoid driving or operating heavy machinery, and another thing to note is that if consumed in large quantities Chamomile can have adverse effects such as vomiting and skin conditions in some people.
6. Passion Flower:
Passion flower is a herb, used since the days of the Aztec people, that is used popularly as a sedative. It relaxes the body and mind and promotes deep, restful sleep.
The active ingredient in Passion Flower is Harmine, which helps to inhibit the destruction and breakdown of serotonin in the body. Its secondary ingredient is Chrysin, also found in Chamomile.
Passion Flower, like Chamomile can be taken as a tea, but can also be administered as a tincture or in capsule form. Passion Flower can be used by either adults or children, as it is quite a light sedative, and has no related health problems or side effects, apart from drowsiness.
Natural Cures – Sleep Exercises
If you cannot fall asleep, you have tossed and turned and cannot relax. Or you wake up in the middle of the night and cannot get back to sleep. There are things that you can try that may work to get you back to sleep, the place you desperately want to be.
Here are some natural cures sleep exercises to try. Try each one until you find one that works. One try will not be enough and some of the exercises are learned over time.
1. Muscle relaxing:
Lay in a comfortable position. Begin with your feet or with your head, relax every muscle in the area, then go to the next area on your body and relax the muscles while keeping the previous muscles relaxed, then go on to the next part of your body until your whole body is relaxed. Keep your body relaxed until you drift off to sleep.
If your mind is too active even though your body is relaxed, count backwards from 100 to 0, over and over again. This will keep your mind from being active. This exercise needs to be done several times to perfect it. Taking deep breaths down deep into your belly will relax your whole body.
2. Muscle tightening and relaxing exercise:
Lay on your back, tense all the muscles in your body at once, as if stretching from your head to your toes, hold that stretch for five to ten seconds. Then relax your muscles for a few seconds. Repeat once or twice. When finished your body should feel relaxed and you should fall asleep with this natural cures sleep exercise.
Five Sleep Aids You Should Know About
Recent statistics from the National Sleep Foundation estimate the number of people in the U.S. who have a chronic sleep disorder at 40 million. Sleep problems are costly and not good for your health.
Luckily, there are many sleep aids available that you don’t need a prescription for and are safe to use. If you have trouble sleeping consider trying these recommended solutions:
1. Nordic Melissa Dream
Melissa Dream is a natural supplement for stress and sleep disorders. It’s made using well known, safe ingredients to calm you down during the day, or prepare for sound, deep sleep. Melissa will make you wake up refreshed and rested, ready to tackle the challenges of the day. For help sleeping simply take 2-3 tablets before bed time.
Melatonin is a hormone that human bodies produces at peak levels throughout childhood until puberty and then it begins to gradually decrease throughout adulthood.
Taking a recommended dose of melatonin an hour prior to the desired time of sleep and laying in a darkened environment (or wearing a sleep mask) has shown positive sleep benefits for many.
Melatonin is commonly available in 1mg, 3mg, and 5mg dosages with 3mg per night being the typical dosage. It is always advisable to start with smallest dose first to see what is effective and then gradually increase if needed, under the guidance of healthcare practitioner.
Tea is not only tasty and refreshing but it can also help you sleep. A quality cup of decaffeinated tea that contains herbs that help you sleep can get you to bed faster. Celestial Seasonings Sleepytime Extra Tea is a well-known brand that promotes sleep another one to consider is Stash Herbal Tea Chamomile Nights.
4. Sleep Mask
A sleep mask is one of the most cost effective approaches to sleeping better. Unlike teas and supplements it will never run out and will always be there for you to use.
The key is to find a sleep mask that blocks out light and is comfortable. The Sleep Master Sleep Mask is light-weight, soft and does a wonderful job keeping the light and helping you sleep.
5. Sleep Sound Machine
Just like a sleep mask blocks out light a sleep sound machine blocks out sound. If you need to sleep in an environment that has many distractions a sleep sound machine is the solution for you.
Some people can’t sleep because there is no sound. The sleep sound machine will offer different sounds from which to choose to help rock and keep you to sleep.
You can sleep better by changing your sleep habits, taking a look at your sleep environment and making improvement to it and using one or more of the recommended sleep aids above.
If your sleep problems aren’t improving it is important that you seek the assistance of a qualified health care professional. Sleep is important and your health is too!
Sleep Aid – Five Steps For A Good Baby Sleep
When kid isn’t sleeping well, it can do havoc on the whole household. Not only is your infant or toddler probably cranky, but you are too. We are all more effective and patient parents when we are well-rested and your baby or toddler will be able to learn new skills and be happier when he’s getting the rest he needs so much.
1. Sleep Routines
Children thrive on routine and with a proper nap and bedtime routine, your child will begin to know what to expect and likely start welcoming the next part of his day with open arms.
A typical night-time sleep routine might include diaper change, a quiet game, breastfeeding/bottle/cup (for babies younger than 1 or 2), brushing teeth, potty (if applicable), book (or 2), singing and cuddling, and then lights out. A nap routine is usually very similar to the bedtime routine, but usually shorter (about 10 minutes).
2. Early Bedtime
An early bedtime is often crucial to a good night’s sleep for your baby or toddler under 2 years old. When babies and toddlers are overtired, he will have more difficulty falling asleep and, most importantly, staying asleep and often wake up too early in the morning.
It’s counter-intuitive, but an early bedtime will lead to a more restful sleep and a later waking in the morning very often. A typical bedtime is between 6-8 p.m., but mostly based on when the last nap ends and it is important not to allow too much wake-time. When a baby does not nap well, usually bedtime needs to be even earlier.
The better your child naps during the day, the better they sleep at night. Again, this is counter-intuitive, but the better he naps, the less likely he will be overtired and can settle down and sleep better at night.
A good nap is at least one hour. Moving sleep (such as in the car, stroller or swing) is not as restorative and should be avoided, if possible. Short naps are common up through 6 months of age and thereafter may need to be encouraged. You may be interested in knowing ways to help your baby nap or toddler nap.
4. Sleep Associations
We all associate certain things when we fall asleep such as sleeping on a pillow. If you woke up during the night and your pillow was gone, you would most likely have a hard time going back to sleep.
If you become your child’s “pillow” such that she needs to call out for you to “find her pillow” whether it’s a pacifier, bottle, nursing, rocking, etc., she will have a much harder time sleeping through the night. If she associates going to sleep a certain way, when she wakes up periodically through sleep cycles (that we all have!), she will be able to go back to sleep, because she won’t be “looking” for anything. Sleep associations are a key problem for babies having trouble sleeping through the night or napping well.
It is sometimes helpful to introduce a baby lovey that your baby can find comfort in while sleeping in his crib/bed. A lovey can really be anything that comforts your baby, but you also need to be safe.
Any item in the crib or bassinet before your baby is at least one year old, should be smaller than his head and should not have anything that can come off that he can choke on.
Natural Sleep Aid – Choosing The Right Mattress For You
Your bed is the coziest part of your room. A comfortable bed ensures a good night sleep which if not achieved will affect your upcoming day. It is mandatory for the human body to rest in order to produce better.
Sleep varies from person to person. For some only a brief nap of up to 5 hours is sufficient to keep them running for the next 19 hours, while others might require a 10 hour beauty sleep. On an average, 8 hours of sleep is more than sufficient for the human body to perform efficiently the next day.
In order to ensure you sleep peacefully, you should own a good quality mattress which you can upgrade according to your needs to make it super comfortable. Here are some tips to help you make your bed super comfortable for better sleep.
When it comes to choosing the right mattress, most people opt for beds and mattresses that are more affordable. While money is a major concern for most people now-a-days, you definitely shouldn’t overlook a quality mattress just because of its hefty price tag.
A good mattress is an investment in your overall health and great care should be taken when choosing a mattress for your particular sleeping habits.
In order to achieve a good night’s sleep it is very important that you have a mattress that gives you the proper amount of support where you need it most.
Many people have the misconception that a softer mattress is best for a good night’s sleep. In reality, a firmer and more supportive mattress will not only help you sleep, but will also help keep your body happy. If you make it a habit of sleeping on your stomach, then a plush mattress will most likely give you back and neck problems over time.
As a soft mattress begins to age, they tend to sag in the centre which can wreak havoc on your back and neck. It is difficult to get a good night’s rest when your body is being put under such stress.
If you invest the money in a firm mattress with a high coil count, then the mattress will stand up better over time which will offer you the right support to help develop healthy sleeping habits.
Even if you sleep on your back or side, a firmer mattress will help you sleep better because your neck is supported in a more comfortable position. If you have the means, a memory foam mattress is the best mattress on the market today in terms of comfort and support.
These mattresses use elastic memory cells that form to the contours of your body. No matter what your sleep style, these mattresses offer you support where you need it most and help relieve stress in your back, neck, and shoulders by conforming to the nature contours of your spine.
Once you eliminate stress from your body, you’ll notice that you are able to drift off to sleep in no time. The more support you offer your body, the easier it is to get a full nights rest.
Over The Counter Sleep Aids
Are over-the-counter sleep aids the right choice for you? If you find yourself staying up after night, with no end in sight, the answer might definitely be “yes.” Find out what your options are, and why you’ll want to take action as soon as possible to finally get a good night’s sleep.
First, you need to think about your motivation for sleeping. Perhaps, you think you can just go ahead like you are, and get the sleep you need when your life becomes less stressful, less complicated, or whatever your reason might be.
However, consider that sleeping is it an enormous part of your life. You should be getting around 7-8 hours of sleep each night. It helps keep your mood even, your body healthy, your productivity high, and your mind alert. Without sleep, all of these things suffer!
In fact, even if you think you are operating a top condition — if you’re not getting enough sleep, then you are definitely not! Over-the-counter sleep aids are the next step if you’ve tried things like going to bed at the same time each night, relaxing before bedtime, and so on.
Before you turn to prescriptions, you will likely want to look at the over-the-counter options. You might try an antihistamine, or other drugs that are available to anyone at your local drugstore. These can certainly help, but the side effects are often undesirable. If you want to sleep that feels natural and restful, you may want to try a natural remedy instead.
The best natural remedies contain herbs that help lull you into a peaceful sleep. You’ll need to carefully research the herbs you want to go with, since they can have different effects. Some of them relax or de-stress you, while others will help you get a deeper sleep. Consider what your goals are for your sleep, and what will help you the most.
Other OTC sleep aids offer a combination that is designed to help anyone get the sleep they need. For example, those that contain melatonin and natural herbs can offer a great benefit and to help eliminate sleeplessness.
Melatonin is a naturally occurring hormone, so by taking a melatonin pill, you are in essence mimicking the way your body naturally works. Many people find that this agrees with them more than taking synthetic drugs.
Consider the over-the-counter sleep aids that are available to you, and choose the one you feel pulled toward. The sleep aid should be used for those nights when you’re absolutely sleepless, and nothing else can help. Finally, you will have the answer that can help return your life to normal with the best natural sleep remedies.
Best Natural Sleep Aids For Adults
The best natural sleep aids for adults are:
Easy to use, light and very little side-effects, this is a perfect solution to a minor sleeping problem.
Not meant to be used as a long term solution, this is a perfect answer to the occasional nights when you simply cannot seem to find sleep.
This is another light, easy to use treatment that can be used as a long term answer to sleep problems and insomnia.
Best Natural Sleep Aids For Children
The best natural sleep aids for children are:
1. Lemon Balm
Because of its light nature, lemon balm is a perfect answer to children’s sleep problems, as it is free from the heavy drowsiness that many other solutions bring.
2. Passion Flower
Like Lemon Balm, this is a light solution that will not be overbearing or unsuitable for a child’s sleeping problems. It can also be used to calm a child’s ecstatic nature when you need them to pay attention, and stay focused.
This is an old remedy, but still effective. Filling a pillow with hops, it allows the user to fall naturally into a deep sleep. It is a very effective long term solution for helping children to fall asleep easily.
Homeopathic Remedies – Sleep Enlightenment
A distinctive alternative to consider is a homeopathic remedy sleep solutions. There is much to say about homeopathy. You would need to find good homeopathic practitioner first. It would be good to find one by word of mouth from satisfied patients or other sources.
A homeopathic practitioner will interview you and record all aspects of your being, including physical, mental emotional and how you behave and live. It is a “whole person, whole experience” informational experience.
The reason for this is this approach is to find the root cause of sleeplessness and treat the root cause, thereby eliminating the sleeplessness. During the interview the symptoms that cause sleeplessness will be uncovered and solutions suggested.
Homeopaths have a lot of information on symptoms and what they indicate. The symptoms are analyzed and conclusions drawn. The practitioner will then instruct you on what you should do to cure your sleeplessness. Many people feel this is a good approach.
A good homeopathic practitioner can uncover homeopathic remedies sleep root causes. Finding a solution that does not include prescription drugs or sleeping pills is a superior way to solve the problem of sleeplessness, or trouble falling asleep.
Good Sleep Habits For A Good Sleep Hygiene
1. Insomnia, Sleep Habits
Your “sleep hygiene” describes your sleep habits. By boosting your sleep habits, you can increase your possibility of falling asleep fast, staying asleep and sleeping between seven to nine hours each night. A good night’s sleep has many health benefits. Most importantly, you will feel great.
2. Create a Bedtime Ritual.
Go to bed at the same time every day. Stick to this schedule even on weekends and holidays. Sticking to regular bedtime will help your body to get into a sleep rhythm and make it simpler to sleep better and wake up fresh in the morning.
If you’re struggling to fall asleep even after 20minutes, get out of bed and engage yourself with some relaxing activities like reading or listening to music until you really feel tired to sleep.
Try not to disrupt this schedule on weekends when you are tempted to sleep more. If you want to alter your sleeping schedule, help your body adjust by making the changes at a snail’s pace, such as 20 minutes earlier or later each day.
If you’re sleeping better, you should wake up without an alarm. Opt for a daytime nap to make up for the lost sleep at night. This strategy helps to maintain your natural sleep-wake rhythm.
3. Avoid Alcohol or Tobacco Before Bedtime.
Your intake habits play a vital role in how you sleep. Heavy meals at night take long time to digest and may keep you up. Also, dodge spicy or acidic foods in the evening as they can produce burning sensation in the stomach and heart.
Many people reckon that a modest alcohol previous to bed will induce sleep, but even if it works, alcohol reduces your sleep quality. Therefore, it is better to stay away from alcohol a few hours previous to bed. Cut down on caffeine and smoking.
4. Do exercises daily.
Daily exercise will improve your chances of falling asleep quickly and sleeping deeply. Try to exercise early in the day and never within three hours of bedtime.
You don’t have to run to a gym to reap the benefits-as modest as 30 minutes of day after day activity helps. Divide this 30 minutes workout into a 10 minutes a brisk walk, 10 minutes bicycle ride, or even farming or housework. Dodge exercising close to your bedtime because it will keep you energized and you may feel hard to sleep.
Exercising too late in the day can make it difficult for you to fall asleep. A daily exercise habit will not only improve your sleep hygiene, but it will also improve your overall health.
5. Only Sleep and Have Sex in the Bedroom – No TV.
The bedroom should be used only for sleep and sex. That means no reading in bed and no TV in bed. Doing these things (or anything else) confuses your body, making it difficult to fall asleep.
Give yourself about 15 minutes to fall asleep. If you haven’t fallen asleep by then, get out of bed until you are sleepy. You can do some quiet reading (pick something boring), but avoid TVs and computer screens. Remember, your goal is to train yourself to fall asleep quickly. Reading a stimulating book, watching TV or doing anything else undermines that.
6. Make Your Bedroom Dark.
The contrast between light during the day and dark at night helps reinforce your body’s natural rhythms. By making your bedroom dark at night, you will be able to fall asleep faster and stay asleep longer. Closing drapes and doors can help reduce the light in your bedroom.
7. Avoid napping.
Think about your napping policy. Naps can be great in helping some people improve performance. But for others, napping is an invitation to night-time insomnia. Figure out which category you are in. Don’t nap during the day if you have trouble sleeping at night. If you must, take a brief nap 10 to 15 minutes about eight hours after waking.
At last, if these lifestyle changes don’t help, contact your doctor. You may have a sleep disorder or just may need some temporary help getting yourself in good ‘sleep shape.
8. Manage stress
If stress, worry and rage are interfering with your sleep, you should learn to control them in a productive way. By practicing yoga and meditation you will maintain a cool and positive outlook which helps you sleep better at night.
9. Make your bedroom more sleep friendly
If the noise from barking dogs, loud neighbours, city traffic or other elements from your household is making you hard to sleep, try masking it with a fan, soothing music, or white noise.
Bright light in your room can break your domestic clock and your pineal gland’s production of melatonin and serotonin. Use dark curtains for windows and try to sleep in complete darkness. Keeping your room cooler or hotter than 70 degrees F can also disturb your sleep.
Make sure your bedroom is free from electrical diplomacy. If this diplomacy is used, keep them at a distance from your bed. Dodge using loud alarm clocks as it causes stress on your body by waking you suddenly.
10. Take a warm bath.
Falling asleep is connected to a drop in body temperature. Your body temperature drops when you get out of the bath and this helps you fall asleep.
11. Don’t worry about not getting much sleep.
One study found that those who worry about their problem sleeping start a cycle of negative thoughts that contributes to more problems sleeping.
12. Turn your alarm clock to the wall.
Some people keep checking the clock to follow their sleep (or lack of sleep) progress. As the hours pass, this can contribute to nervousness from not sleeping. Make it a habit to dodge looking at the time.
13. Learn to relax
Relaxation techniques, such as progressive relaxation and meditation, can help you fall asleep.
14. Try to stay awake.
One study found that trying to stay awake as long as possible can have the opposite effect and help people fall asleep.
15. Don’t try too hard
If you find that you can’t sleep after 20 minutes, get up and do something relaxing like listening to music or reading something light. After 20 minutes or so, go back to bed. Some people find that doing the dullest thing they can reckon of can place them in the mood for sleep.
16. Dodge sleeping pills.
Although sleeping pills can be beneficial in some situations, their regular use is discouraged. Taking medications to fall asleep does not get to the heart of the problem. Rebound insomnia can occur when a person stops taking sleeping pills.
Also, some sleeping pills disturb REM sleep, which is the part of the sleep cycle that is vital for suspicion refreshed, rested and rejuvenated in the morning.
10 Smart Parenting Techniques To Get Your Newborn to Sleep Longer
If you have been working on getting your newborn baby to sleep longer, it may help if you:
- Feed your baby before getting him to sleep
- Give your baby a warm bath
- Follow a consistent routine
- Put a sound machine near your newborn
- Always be on the lookout for a sleepy baby
- Create a conducive environment for sleeping
- Make sure your baby’s diaper is dry
- Swaddle your baby
- Keep the temperature right and
- Flexible and try different techniques.
As a parent, it is very challenging to get your newborn baby to sleep longer. Though they sleep for as much as 15-19 hours in a day, they do not do this in one period of time and their sleep habits usually make you getting really sleepy and tired as well.
To help you get your newborn baby to sleep longer, consider the following advice:
1. Feed your baby before getting him to sleep
The foremost reason why your newborn does not sleep longer is that his stomachs are still small and he needs to be fed every few hours, usually every two.
To help your baby sleep longer, especially at night, feed the baby before putting him to bed. But, be sure not to over feed him, as this will cause discomfort to your baby and make him sleep less than you expect.
2. Give your baby a warm bath
A warm bath can help your baby sleep longer through the night as it will help soothe your baby. You can make this a part of your bedtime routine to give him a cue that it is about time for bed.
3. Follow a consistent routine
Bedtime routines can help put your babies in a good sleeping condition. Although it takes weeks or months to get your newborn baby to get used to a routine, it helps a lot to start introducing it to him early.
A warm bath, a good book, and a lullaby can help your newborn baby start thinking that it is about time to sleep. Set your own routine that you think will work for your baby.
4. Put a sound machine near your newborn
Many white noise machines are designed to help your baby get to sleep easier and stay asleep longer. A sound machine (Keyword/URL) will help cover the noise around the house that might disturb your baby’s sleep, like when you are doing some chores or when a dog is barking.
Make sure you choose a sound that is comforting for the baby and not something that may scare him. Alternately, you can keep some classical or other soft music playing all throughout his sleep to soothe him.
5. Always be on the lookout for a sleepy baby
As a parent, you may often get the wrong notion that tiring your baby can make him sleep easier and much longer. The thing is, when babies are over stimulated, it makes them harder for them to go to sleep.
If you see signs that your baby is sleepy, such as when they start to yawn, rub their eyes, and cry, get your baby ready for bed before he starts getting more irritable.
6. Create a conducive environment for sleeping
Whatever the time of the day is, make your baby’s bedroom a soothing place for him to rest so he will be able to sleep longer. It would be great if your newborn gets to sleep longer during the night so you can get the rest that you need.
To help achieve this, differentiate your baby’s afternoon nap and his night time sleep so that he will be able to adjust his sleeping hours.
For example, you can lie down with your baby in bed to help her get a nap, and you can do your bedtime routine at night to help her sleep easier and much longer. Keep the room dimly lit at night to help your baby differentiate night and day.
7. Make sure your baby’s diaper is dry
Wet diapers and clothes can disturb your baby’s sleep. Make it a point to change your baby’s diaper before taking him to bed to give him a comfortable sleep that can last for longer hours.
8. Swaddle your baby
Newborn babies need security. When your baby does not feel safe, the tendency is that he will not be able to get a good sleep. Swaddle him and make him feel safe and secure, just like those days when he was still in your womb, and give him a better, more secure, and longer sleep.
9. Keep the temperature right
A bedroom that is too cold or quite hot can leave the baby uncomfortable, waking him up earlier than expected. Keep the temperature right for the weather to help your newborn baby sleep longer during her naps and especially at night.
10. Be flexible and try different techniques
All babies are different when it comes to sleeping, even twins. Stay flexible, and try different techniques to help your baby get to sleep longer. For some, nursing the newborn will work great as part of the bedtime routine after a warm bath and a good book. Others carry or rock their newborns to sleep.
Make sure that you put the baby down when he is already in deep sleep. When you find your newborn already sleeping, keep rocking or let him stay in your arms until about thirty minutes before putting him down to bed to make sure he is really asleep.
Getting newborns to sleep longer is a very challenging task. They get hungry easily, they get scared easily, and they need to adjust a lot to their new environment.
Try different things out, see what works best for your newborn, and be consistent when you have found the right technique. Once you do this, you will not only help your newborn sleep longer, but you are instilling in him a healthy sleep habit that will help him as he grows. You, too, can get the rest you truly deserve after all your love and care.