Good sleep is a guarantee of a good health, but not many people care about their sleep. It is just perceived as a natural process, and even if there’s a sleep deprivation, we don’t hurry to change it for better. A self-treatment is the approach of majority to this problem. It’s not harmful, if you know what methods should be undertaken. By the way, your waking hours directly depend on the quality of your sleep. If it’s anxious and disruptive, you will feel fatigue and drowsiness all your working day long. I’d like to bring the most effective methods to your attention, which can help you to solve this problem once and forever.
How To Get A Good Night’s Sleep Naturally
1. Set Your Sleep Schedule
First of all, you should set your sleep schedule and follow it every day, I mean you need always go to bed and get up at the same time. Due to it a sleep rhythm doesn’t break and your organism has a complete rest during night. Of course, not every day you can strictly follow this schedule, because some life circumstances may prevent it. Anyway, try to keep a sleep schedule as often as possible, and you will feel more energized and refreshed. Also it may warn such serious health problems as diabetes, stroke and hypertension.
2. Create A Pre-Sleep Ritual
This method is very effective, because your body gets a signal, when it’s time to sleep. So you have a chance to fall asleep without any tosses and turns. All you need is to create a daily pre-sleep activity, for example, reading book, taking a shower, listening to romantic music and so on. Your body will accustom to it and you will catch off without problems as a result.
3. Proper Nutrition
Never overeat. Don’t abuse heavy, rich and spicy food, as it causes problems with digestion and heart. Don’t drink many liquids, particularly with caffeine. If you are hungry in the evening, have a very light snack, for example, yogurt or low-fat milk. Forget about alcohol drinks before bed. They reduce your sleep quality. You can catch off faster, but then get up few times a night.
4. Create A Suitable Environment For Sleep
Monitor the temperature of your room. The most suitable one for sleep should be 18-19°C. It is a little cool, but useful for you. Try to avoid different noises, which distract your attention. If the room’s soundproofing is not good, use earplugs, cheap and effective means against noises. Buy comfortable pillow and mattress. They shouldn’t be very soft, because excessive softness may cause troubles with back, headache and so on. Create an interior in soft colors, decorate a bedroom as you like. Do everything with your room that to feel comfortable and calmly in it.
5. Use Your Bed Only For Sleep And Sex
It is absolutely contraindicated to read books, to work with computer, to have a meal, etc. in bed, because it will be much harder to wind down at night. In short, use your bed only for sleep and sex.
6. Overcome Stress State
During working day people face to various troubles, problems, and as a result they enter in a stressful condition, that does a great harm to health. In the like state it is too difficult to fall asleep, to relax. That is why you should set your priorities, get organized, delegate different tasks. Try to replace these fears with more productive thoughts, for example, with planning of your summer holidays. At least, try to set your bad thoughts aside for tomorrow.
7. Physical Activities
Physical activities during day and even before bedtime promote deeper and better sleep. You don’t need to be a professional sportsman. 20 minutes are enough for daily activity. It can be walk, swimming, and even housework. By the way, exercising is a major anxiety-reducer.
8. Think About Positive Moments
Recollect some happy events, things, which happened in your life. Watch comedies, entertainment programs, play more with children. Get more positive emotions, they will help you to overcome many obstacles and keep your sleep.
9. Practice Deep Breathing Exercise
Deep breathing exercise will be useful for your sleep as well. You can combine it with meditation, other relaxation activities, or you can do it separately. All that necessary is 10 minutes of your time and concentration. Just sit still and breathe. Your mind must be focused only on the breath. It should be deep and calm. If anything absorbs your attention, try to bring it back to the breath. This exercise takes only 10 minutes, but gives excellent results.
Aromatherapy is also very effective to use. Doctors advise to take essential oils orally before bedtime or to put them in diffuser. Such oils as lavender, chamomile, sandalwood, rose are considered to be the best ones for rest.
If nothing helps you, consult the doctor. He will surely help you.
Take care about your sleep. It is vitally important for everybody.
Author Paul Smith: Diet, nutrition, yoga and meditation are the things which Paul Smith likes to discuss on numerous blogs. He is a well-known blogger. You can make sure of it here Google+|me as a writer essay.