Better Sleep Solutions

Questions and Answers to Getting Better Sleep

Ten Recommendations For Getting Better Sleep

Are You Sick And Tired Of Being Tired From Lack Of Sleep?

If you’re still reading then the answer is yes.  I won’t bore you with all the statistical data that there is out there on the number of Americans who are where you are.  Having said that I will say that there are many solutions for getting better sleep.  It depends on the type of person you are as to if you want natural sleep solutions or medicated sleep solutions?  I will just start listing the many ways that you can start to get better sleep starting today.

• Exercise and Relaxation

Exercise and relaxation can be key elements to getting better sleep.  With exercise and relaxation being the most natural (and not to mention cheapest) if you fall into the mild insomnia category of people that are not able to sleep this is your number one ways.  The recommended amount of exercise to do is at least 30 minutes a day 5-6 days a week.  The main key to exercising is to make sure your working on doing cardio.  Cardio is the most helpful in reducing stress which the end result of reducing stress is better sleeping.  Relaxation is just as important as the exercising.  They pretty much go hand in hand when it comes to getting better sleep.  Relaxation requires a minimal time of 20 minutes before your normal bed time.  To do this you can start by using simple yoga technics.  Yoga uses meditation, breathing, and stretching to help you relax.  Also make sure you imagine a peaceful and relaxing place to focus on while at the same time using all your senses.  The more real you make your visualizations the more effect this will have on your sleeping.

•  Routine and Eating Well

Routine is vital to better sleeping habits.  Routine helps to give your brain the psychological triggers that it needs to say that it is time to fall asleep.  As another part of relaxation a routine can consists of doing things such as taking a shower or bath before bed time.  You may also choose to listen to easy listening music while doing this.  Above all make sure you stay away from any kind of caffeine before your bed time.  If you feel the need to drink coffee or tea before bed make sure that it is (decaf).  Eating well is a very powerful way to aid better sleeping.  Your diet must be conducive.  If your diet is not even the best sleep aid solutions will not help.  Avoid sugar and eat foods that help you sleep.  Some of those that consist of magnesium and tryptophan will help your sleep.

• Natural Sleep Aids

As stated above there are many solutions for getting better sleep, but with natural sleep aids you will not wake up the next morning with that feeling of being sleepy and/or groggy. The top three natural sleep aids that I will recommend here are Melatonin, Kava, and Valerian.

•  Melatonin

Melatonin works great on individuals who have interruption in their sleeping cycles.  This will help in individuals who have changes in their work schedules or time changes caused from traveling.  Melatonin is natural in the body.  The brain produces Melatonin as it closes near for the time for bed.  So by inducing Melatonin forcefully what it does in turn is allow the body to do a slow down process before falling asleep.

•  Kava

Kava will work great for the individuals who have insomnia due to the affects from anxiety and/or stress (the two usually fall hand in hand).  There are some risks though when using Kava to help you sleep.  Kava can carry the risk of serious liver damage if not taken exactly as directed.  In other words don’t abuse this supplement.

• Valerian

Valerian has been used for as a natural sleep remedy for centuries.  Although it is unknown exactly how or why Valerian works in our bodies to help us sleep studies suggest that it’s workings are based on calming neurotransmitter GABA.  Valerian is non-habit forming and also will not leave you feeling sluggish or “drugged” when you awake the next morning.

 ***Warning***

Please take note that the recommendations above for sleep are for people that deal with insomnia, but not to the point that it has become chronic insomnia.  If you are a health person with insomnia on a regular basis I recommend the above items to start.  Just make sure you talk with a doctor first if you are a chronic insomniac.  Let me expand even more on some tips and hints for better sleeping.

Tips for better sleep – How to get a good nights sleep

• The Bedroom for Better Sleeping

Yes you can make sure that you use your bedroom to get that sleep you are dying to get.  This is what I mean by that.  You need to make sure that your mind only associates itself with the bedroom for two things.  Use your bedroom for only sleeping and sex.  Don’t use your bedroom to watch TV, play games, or be on the computer.  You must condition your mind into knowing that the bedroom is primarily for sleeping and sleeping only, so make sure you remove all other distractions outside of your bedroom.  There is the exception of course as to reading a book.  It is your mind that is usually keeping you awake.  So to distract your mind off of your own worries (which is causing stress and causing you not to be able to sleep) indulge yourself a book.  By indulging yourself into a book your mind loosens up giving way to the stress.

• Pillows for Getting Better Sleep

You can dramatically increase your chances for better sleep by making sure you have a good pillow.  It’s proven in studies that a good pillow helps people fall asleep faster and also stay asleep longer.  A pillow is a cheap solution for an ever growing problem of not being able to sleep.  There are also aromatherapy pillow sprays that are also cheap that come in a variety of scents.  These pillow sprays are easy to use.  Simply spray the scent of your choice on your pillow just a few minutes before you are lying down to go to sleep.  The aromatherapy sprays work on the notion that your brain will associate the scent of your choosing with the time for relaxation and sleep.

• No Alcohol

What no alcohol is a better sleep solution?  Yes…  As contrary as it is to belief alcohol “DOES NOT” help you sleep better.  Though it is true that alcohol will help you fall asleep faster it is not true that alcohol gets you better sleep.  The reason for this is simple.  Once the alcohol metabolizes in your body your body will wake up.  When this happens you are not able to go back to sleep so easily and when you do sleep your sleep is now a light sleep and restless.  Alcohol will leave you feeling weak and tired the next day and this is why.

• Sleeping Pills

Sleeping pills in my eyes are the worst thing you can use to better your sleep.  Although sleeping pills do work for getting you to sleep faster and longer they have huge risks.  Those risks are that you have a big chance of dependency which results into addiction.  Once the dependency turns into addiction it takes more and more to have the same affects for your sleeping abilities.  On top of that you need at least eight hours of sleep to not have the side effects that sleeping pills cause.  For this reason I highly recommend against sleeping pills unless it’s under advisement from your doctor and it’s a most for the reasons of being a chronic insomniac.

These are my ten recommendations for solutions for getting better sleep.  If you have found this information useful please leave comments below.  Also if you have more solutions for getting better sleep I ask of you to please also share and leave comments below.  Thank You