Thirteen Tips For Sound Sleep


Search:
Home \| Health Essentials \| Sleep & Rest Thirteen Tips For Sound Sleep By: EMMANUEL CHAVEZ Sleep is essential to ensure our health and fitness. However, thousands if not millions of people struggle with sleeplessness every single day or, more appropriately, every night. Due to sleep deprivation, these people develop a number of illnesses that, in turn, adversely affect their work, business, relationships, and overall quality of life. Insomniacs and other people with milder sleeping problems usually, almost by instinct, would consider using sleep medications. But before purchasing sleeping pills, people should first try making certain lifestyle adjustments. The suggested lifestyle changes shown below would perhaps save you the effort and cost of buying a sleep aid product: 1. Drink a cup of chamomile tea. Chamomile is an herb that people have been using for centuries. It is known to promote sleep and treat other ailments like upset stomach. 2. Avoid any strenuous exercise three hours before bed. Exercising and engaging in intense physical activities a couple of hours before going to sleep may increase the adrenaline levels in the body and cause sleep disruptions. 3. Eat potatoes, whether still warm or at room temperature, before going to bed. Potatoes are complex carbohydrates that are recommended to be consumed just before going to bed for natural, restful sleep. 4. Drink a mug of hot milk with honey. Milk contains high levels of melatonin while honey is said to have sleep-inducing properties and may act as a sedative. 5. Minimize naps. Naps are usually recommended to be not over one hour because napping too much may disrupt sleep during the night. 6. Doze, rest and meditate. Meditation is a practice where one focuses on a certain sound, object, or thought. Visualization, breathing, and controlled body movements all make up the health-giving practice of meditation. Many clinical studies suggest that this activity actually relieves stress and promotes relaxation. 7. Avoid stimulants such as tea and coffee in the evening – These drinks are high in caffeine, a substance that is known to decrease ability to sleep. For some, caffeine may also increase anxiety and nervousness at high doses. 8. Take magnesium supplements. Doses of about 250 milligrams may induce sleep. Consuming magnesium-rich foods like kelp, wheat bran, almonds, and cashew nuts may help promote sound sleep. 9. Maintain evening rituals. Reading, sewing, playing card games, and other activities one likes to do should be done before going to bed. Health experts suggest that any activity that is ritually done before going to bed helps signal the body that sleeping time is coming up. 10. Find out if you have sleep apnea. Sleep apnea is a sleep condition in which breathing stops for a few seconds during sleep. This condition is one of the causes of daytime sleepiness. 11. Take the amino acid supplements called Gaba. This kind of amino acid induces relaxation and promotes sound sleep. 12. Use white noise. Boxes are available that produce what is called `White Noise'. It is that this kind of noise may aid individuals who are having difficulty in their sleep. 13. Take the dietary supplement melatonin. Melatonin is a hormone that is produced in the pineal gland, a small gland in the brain that is responsible for sleep regulation and wake cycles. Medical studies show that high levels of this hormone may promote sleep. Melatonin supplements are widely considered as a safe and effective sleep aid. With some lifestyle changes, sound and quality sleep can be achieved. If these lifestyle changes fail, ask your health practitioner about sleep aid medications that can be used to treat your condition. Be sure to carefully follow the instructions to avoid side effects and drug interactions. Article Source: http://www.HealthArticleBank.com Emmanuel Chavez is a sports writer and holds a graduate degree in Sports Nutrition. He is active in promoting weight loss programs and healthy lifestyle among inner city youth. If you find this article very informative, you can read more articles at Articles of Drugstoretm Please Rate this Article Not yet Rated Click the XML Icon Above to Receive Sleep & Rest Articles Via RSS! Additional Articles From - Home \| Health Essentials \| Sleep & Rest Are Sleeping Pills the Only Way? - By : Jennifer B. Baxt, LMFT, LMHC Dealing with Stress Due to Sleep Deprivation - By : EMMANUEL CHAVEZ Understanding the Psychological Issues Sleep Apnea Can Cause - By : Rudy Watkins Sleep Like A Baby - How You Can Eliminate Your Own Insomnia - By : Alan B. Densky, CH Overcoming Insomnia Minus the Sleeping Pills - By : Monch Bravante Natural Sleep Aid for Insomniacs - By : Cristel Lumabas Maximize The Effects of Vitamins Supplements - By : Johny Rider A Mattress Topper for a More Relaxing Sleep - By : Roberto Bell Unconventional Yet Effective Sleep Aids - By : Harvey D. Ong Melatonin: All-Natural Alternative Sleep Inducer - By : CECILL ARTATES	.: Welcome :. Already Registered ? Please Login New here ? Sign Up for a FREE account or learn about the BENEFITS. :: For Authors :: Submission Guidelines Attacks on US Submit Articles :: For Publishers :: Top Authors Most Popular Articles Article RSS Feeds :: For Everyone :: About Us Contact Us Privacy Policy Terms of Service Link to Us Exchange Links with Us Staff Only Attacks on US Largest STD Dating Site - the largest dating service for singles with HIV/AIDS, herpes, and other STDs. Meet hundreds of thousands of STD singles.

Attacks on US