Sleep disorders and lack of sleep is common in the 21st century. Both of them can be attributed to our hectic and erratic lifestyles and tension surrounding them. But it needs to be kept in mind that lack of sleep is not necessarily insomnia. Thus it can be treated naturally without a lot of medication. Insomnia is the lack of sleep on a regular basis and definitely needs medical attention. However following some simple disciplines and making few changes in their lifestyle most sleeping disorders can be overcome. This article will suggest a number of measures and foods that can aid one to get proper sleep. One can start by changing things they do before going to bed.
Please ensure that the television and computers are turned off at least an hour before you go to sleep. The last meal of the day should also be consumed an hour and a half before your bedtime. A bath in Luke-warm water with lavender oil or bathing salts is advisable. Lavendar has natural relaxing properties and salts remove toxins from the body. But one must avoid staying in hot water for too long as it will only exhaust you making matters worse. A light snack with low protein and high carbohydrate eaten about an hour before bedtime can help you fall sooner. Have a glass of warm milk or herbal tea about fifteen minutes before going to sleep. A nice massage just before going to sleep by your spouse or someone else would be great. Advise them to make the strokes mild yet firm to relieve the tension from your muscles. If that is not possible then a back rub or scalp massage can help. Get some nice soothing music alongwith it. Preferably it should be instrumental and not have any lyrics as they can make the mind wander. A well ventilated room with room temperature of 60-65 degrees is best suited for sleeping. The bed should be firm as well. The best position to sleep and relax is lying on the back. It helps all the organs to rest properly. It really helps to have regular bedtime hours even during weekends. The body clock gets tuned accordingly.
The body seems to have a mind of its own. So whatever you do when you are awake avoid the bed. Let the body identify the bed with sleep. Also avoid illuminated clocks and gadgets in the bedroom. If even all this doesn’t work and you are awake for more than 30 minutes in bed please wake up. Do something non-stimulating and quiet. When you feel little tired, then head off to the bed again.
Our habits throughout the day also affect our sleep. Though naps are now considered to have a positive effect on our productivity at work, it is advisable to avoid them if one is suffering from sleeping disorders. People who workout or are involved in active physical activity throughout the day, have less problem in getting sleep. Even a 15 minutes workout can give ones body the required activity and oxygen needed for good sleep.
Caffeine has an adverse impact on sleep and should be avoided. Sweets also cause uneven blood sugar levels that can disrupt sleep. Magnesium rich foods like green leafy vegetables, wheatbran, almonds, cashews and whole grains act as natural sedatives. Consumption of some herbs has been known to have had a positive affect on most people suffering from sleeping disorders. Herbs like Valerian, Melatonin and Kava help reduce anxiety and are good remedies to lack of sleep. But these herbs should be taken only after discussion with qualified health practitioners.
Relaxation techniques are also one of the most effective ways to gain sleep and fall asleep faster. Meditation, Yoga and Progressive Muscle Relaxation are some of the most popular relaxation techniques. There are a number of institutions around the country that impart courses on these. Visiting spas and massage parlours once in a while also helps. One must remember the best relaxation still remains satisfactory love making with the spouse or partner.
We are supposed to spend one thirds of our life in sleep. It just takes a bit of effort and self control to make that one third pleasurable. Medication should be sought once these techniques are unable to help resolve your concern.