Sleep hygiene improvements can help you discover a natural cure for insomnia, sleep apnea and other sleep disorders. Often, it can be as simple as breathing better. It's up to you to discover what's keeping you awake at night. And we're here to help.
help or a melatonin sleep aid is a mere click away for proven,
drug-free, sleep-inducing recommendations by leading sleep experts.
Knowing the harmful effects of OTC sleep aids (over the counter sleep aids) versus using other natural sleep aid products, i.e., l-tryptophan, melatonin sleep aids, l-theanine, sleep herbs is important so you can make the right decision.
Practice Good Sleep Hygiene
Practicing good sleep hygiene (health sleep habits) helps you clean up your bad sleep habits.
We tend to develop bad sleep habits over many years. (According to recent research if children aren't taught healthy bedtime rituals, they will be prone to future sleep disorders.)
Think back to when you got deep, long, blissful sleeps ... remember that wonderful blissful state? ... was it in your teens? college/university days? starting a family? menopause? or senior years?
Try some of these sleep aid tips, excerpted from my Blissful Sleep Workshop Worksheet ... a handy checklist of the best natural sleep aid tips.
You'll find compelling reasons for using black out shades, a sleeping mask, sleep wedge, sleep socks, brain sync, meditation or white noise CDs, gratitude journal, sleep teas, melatonin, 5-htp and more.
Tips for Success
1. Review the list below.
2. Try a couple of the easiest ones first. (Such as breathing!)
3. Check for how well they worked as soon as you wake the next morning. Was your sleep deeper or longer? Do you feel more refreshed?
4. Make a note to repeat these regularly if they made a difference.
5. Try a couple more and repeat step 3.
For new tips read Snooze News and come back to this site often.
...your blissful sleep awaits!.
Let's get started!
• Go to bed the same time every night – rise the same time each morning
• Plan to be in bed by 10 p.m.
• Avoid listening/watching news, especially prior to bedtime
• Strive for 1 hour daily outdoor light
• Strive for 7-1/2 – 8 hours sleep nightly
• 30 minutes of brisk walking, cycling, workout, cardio, weights (4-6 hours before bedtime)
• Belly or diaphragmatic breathing, especially before bedtime
• Yoga, Tai Chi, stretching
• Stop consuming caffeine by noon (includes tea, coffee, chocolate, coke)
• Keep bedroom temperature under 70°F/20C
• Lower artificial light levels as the evening progresses
Be sure try these too:
• Use black out curtains or a night mask.
Blocking out artificial light is vital to maximize your melatonin production for deep restorative sleep.
• Shower or bathe 15 minutes prior to bedtime
This a great way to unwind, especially if you've had a stressful day.
Tip: Improve Your Falling Asleep Time
Magnesium is a natural muscle relaxant and an effective physical and psychological stress reliever. Added to your warm bath water, magnesium can help speed up your falling asleep time. Use approximately 1 cup of Epsom salts (magnesium sulfate) plus an equal measure of baking soda.
If you are too stressed or busy to pamper yourself with a warm bath, take 200-400 mg of magnesium citrate or glycinate at bedtime. (Note: A magnesium bath enables the magnesium to be absorbed through your skin without the bowel tolerance issue some people experience.) ... another good reason to pamper yourself.
• Sleep elevated using a sleep wedge or pillows.
Sleeping on your side helps to reduce snoring and sleep apnea symptoms.
• Try all natural sleep aids like melatonin sleep aids.
Also l-tryptophan, B complex, magnesium instead of over the counter sleep aids, are shown to improve sleep.
• Use sleep aid products like herbs for sleep.
There are many good sleep teas available at health or grocery stores. Or make your own with sleep herbs you grow or buy.
• If you have circulatory problems try wearing sleep socks.
• What's a good midnight sleep aid?
If you need to snack before bedtime or find yourself sneaking to the fridge during the night, eat sleep-inducing foods containing tryptophan.
With a little perseverance, using these sleep hygiene tips, herbal sleep aids, melatonin sleep aids and natural cure for insomnia suggestions, you'll be on your way to achieving sleeping bliss.
There are many more sleep hygiene tips to try... too many for this page. More will be published shortly. In the meantime, let me know what works for you, or feel free to ask a question by email or subscribe to Snooze News.