Grasping the Magic of Sleep
Curing insomnia is simple with the right techniques
Ever lie in bed telling yourself to sleep, yet tossing and turning with the energy you wish you had when morning comes? If so, you are not alone, millions others are hit by insomnia.
There are natural cures to insomnia. No addictive medications, just simple lifestyle changes are all most people need.
It’s more than counting sheep
For people who have difficulty going to sleep at night, several remedies may be tried. Substances containing caffeine, like coffee, tea, sodas, and chocolate, should be avoided after 5P.M. Instead of a large evening meal, try eating a light nonfat snack before going to bed. Some people find that a small glass of warm milk and half a turkey or peanut butter sandwich helps sleep arrive quicker. A light snack before bed can help promote sleep. When you combine tryptophan-containing foods with carbohydrates, it promotes relaxation and allows you to sleep quicker and better.
Sample bedtime snacks that promote sleep:
• Glass of warm milk and half a turkey or peanut butter sandwich
• Whole-grain, no or low-sugar cereal with low-fat milk or low fat yogurt
• A cup of hot chamomile tea half a banana
Habits that can hinder with sleep:
• Alcohol. Alcohol reduces your sleep quality, waking you up in the night. To avoid this effect, stay away from alcohol in the hours before bed.
• Caffeine. Caffeine can cause sleep problems up to twelve hours after drinking it! Stop consuming caffeinated drinks after 5 P.M
• Smoking. Nicotine is a stimulant, which disrupts sleep.
• Too much liquid. Drinking lots of fluid may result in frequent bathroom trips throughout the night therefore interrupting your sleep.
• Too much food. Especially fatty food. These take a lot of work for your stomach to digest and can keep you up. Acidic or spicy foods in the evening can cause stomach trouble and heartburn. Some people have experienced nightmares after consuming heavy meals before bedtime; it is not researched enough however.
Keep moving or take a warm bath:
Low impact physical exercise early in the evening, such a leisurely walk, helps others. Walking clears the mind of the day’s worries and activities. A warm or cool bath promotes sleep for some. Repetitious thinking such as counting sheep or reciting positive affirmations works for a few people. Reading, praying and mediating can relax the mind allowing sleep to come.
Stop midnight awakenings:
For people who awaken during the night and cannot return to sleep, several remedies may be tried. Avoid drinking fluids after the evening meal to reduce the need to go to the bathroom during the night or in the early morning hours. People who take diuretics should take them in the morning instead of the evening to prevent bathroom trips at night.
Don’t touch that SNOOZE button:
People suffering from early morning insomnia should attempt to go to bed earlier so that their rest is completed by their morning waking time. Rather than remaining in bed and perpetuating the focus on not sleeping. It is best to get up and do productive activity.
Consult with your physician before starting any exercise program.
For more healthy recommendations visit www.avtarwellneess.com
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