3 Ways to relax and get a good night’s sleep

Sleep is supposed to be rejuvenating but often its not. I believe that this is because we don’t get our minds and bodies ready for sleep. We just aren’t relaxed enough to get excellent night’s sleep.

Many of us equate relaxation with sleeping but they are really two really different things. You see, although they may be interconnected, sleeping is not really relaxing. Sleeping is defined as “a state of semi-unconsciousness” This is a state that we go into on a daily basis so that our minds and bodies can rejuvenate themselves. Our minds use sleep to sort out much of the information that we take in during the day for later use. The cells of our bodies also go into a type of regeneration during sleep which allows our cell structures to be rebuilt and restored.

The problem for many of us is that we have a hard time getting to sleep. More than that, even if we do fall asleep, we toss and turn and wake up frequently. I’ve found that in order to get a fantastic night’s sleep on a consistent basis, you need to learn how to relax first and then fall asleep after that. So I want to give you three different ways that you can use to relax that will prepare your body and mind for the sleep that you have been missing.

The first thing I found that I was doing was stimulating my mind too much and too late in the evening. I would work until late at night and then try to fall asleep. Or I would watch TV or read a stimulating book and try to fall asleep. Then I would lie down and tell myself to go to sleep while my eyes refused to stay shut for a half hour or more. What I found was, although I was doing unintentionally, I was stimulating my mind in a way that prevented me from falling into a excellent night’s sleep.

What I’ve done to counteract this is that I have set a time limit that I can do any work at night. I also turn off the television. Most evenings I take a warm bath and then read for about 15 minutes. The books I read are fascinating but not mood enhancing. Also I have found that a few minutes of silent Chi Kung (Qigong) deep breathing and meditation exercises helps my mind and body relax. Using this routine my mind and body are positioned to where sleep will come naturally.

The second thing I did was eliminate the glass of wine I had been drinking at night. I used to reckon that I was helping my body get ready to sleep when I was drinking a small alcohol but I what I found was that the opposite is really right. When we consume alcohol at bedtime, its sedating affect can decrease the time we need to fall asleep. This leads many people with insomnia to reckon that alcohol promotes sleep. What experts have found is that if we drink alcohol before bed or to promote sleep the second half of our sleep is disrupted and we toss and turn and/or wake up from dreams and then have a hard time falling back to sleep. This sleep interruption in the second half of our sleep can lead to daytime fatigue and sleepiness. So if you want to get a truly excellent night’s sleep get rid of the evening alcohol.

Finally, the third thing I found was to make my environment conducive to relaxation. For example, I’ve had to train my 18 year ancient daughter to turn down the television in her room which is adjacent to mine so that when I do my Chi Kung (Qigong) breathing and meditation exercises I can really relax. I have eliminated as much of the light in my room as possible. I might play a recording of soft sounds of nature to help my mind drift off to sleep. Doing these things has helped my sleep tremendously.

Ways to Stop Insomnia

Before we look at ways to stop insomnia, let’s first look at the problems insomnia can cause. When you don’t get enough sleep, you can feel sluggish, depressed or irritable. You may also suffer from a lack of concentration. There are many causes of insomnia, such as too much stress, too much caffeine, being depressed, changing your work shifts, and pain if you have some sort of health condition, such as arthritis.

Most adults need about 7 to 8 hours of sleep each night (or day, if you are a shift worker). If you aren’t feeling tired when you’re at work or school, you are getting enough sleep.

You may be asking, will seeing a doctor stop insomnia? First off, your doctor will question you a lot of questions, such as what time do you go to bed, do you take medicine, and do you consume caffeine and alcohol. You may also be questioned if you smoke cigarettes. In addition, your doctor may question how long you have suffered from insomnia, if you’re suffering from pain, and if you snore while you are asleep. You may also be questioned questions about your personal life, and whether it’s causing you stress that keeps you awake.

A common thing many people to do try and stop insomnia is taking sleeping pills. This is not recommended. The relief they provide is only temporary, and the insomnia will quickly appear. You should only use sleeping pills on an occasional basis. Also, if you have certain health problems, sleeping pills can be unsafe. Consult your doctor before using sleeping pills.

Here are a few ways to stop insomnia:

* Go to bed and wake up at the same time every day, including weekends

* Do the same thing every night before going to sleep

* Only use your bedroom for sleeping or having sex

* Get rid of light and noise in the bedroom

Prescribe Insomnia Treatment – Easy Ways to Cure Insomnia Without Medication

Prescribe Insomnia Treatment

Insomnia, the inability to get enough adequate sleep, is a common sleeping disorder that affects both males and females, although studies have found that women are more likely to suffer from insomnia than men. For some people, curing insomnia may require life style changes but it is well worth it. The quality of your life will improve if you know how to get rid of insomnia.

There are many possible causes for insomnia. You should always try to figure out the cause, so you can fix the cause rather than the symptom, in this case insomnia. If your insomnia is caused by your life style, your best solution is to change your life style. Things you should try avoid in order to cure insomnia are: Don’t rely on sleeping pills or other drugs. They are no long term solution and many of them have negative side effects. Note, never stop taking your medication without consulting your doctor first. Prescribe Insomnia Treatment

No caffeine or alcohol in evening and limit your daily consumption. The former will make it more hard to fall asleep while the latter will prevent you from getting the quality sleep you need. No heavy meals in the evening. If your body is busy digesting food, you will not get the deep sleep needed to feel refreshed. Don’t let the clock choose when you go to bed. If you are not tired, do not go to bed. Read a book or listen to some peaceful music until you are feeling sleepy. Don’t worry about what may happen tomorrow.

Choose to worry about the future tomorrow. And you can’t change the past, so don’t be upset about what happened during the day. Don’t sleep during the day. If you sleep during the day, you will have distress falling asleep in the evening. If you feel tired during the day, go for a walk and get some fresh air. Things you should do to cure your insomnia are: Exercise, if possible on a daily basis. It can be as simple as a 30 minute brisk walk. Also, avoid heavy exercises late in the evening. Your body needs time to cool down afterwards.

Make sure that you have a excellent sleeping environment. Your bedroom should have a comfortable bed and be cool, dark and quit. Make your own bedtime procedure. You need to cool down and start relaxing before going to bed, you may want to try a simple relaxation exercise. By doing the same procedure every evening you program your brain to start cooling down. Listen to special audio CDs that will tell your brain to slow down. You can re-program your brain and teach it to prepare for sleep. Do your body a favour. Have a excellent sleep tonight! Download your Prescribe Insomnia Treatment eBook now!

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