Sleep Articles
5 Steps To Better
Sleep
by Donald Saunders
If you've ever found yourself counting
sheep into the wee hours, then you can
take some small comfort from the fact
that youre not alone.
Insomnia is plaguing more and more people
each year and with the stresses of our
daily lives, it's no surprise. For more
than 75% of Americans polled by the
National Sleep Foundation, getting a
good night's sleep feels more like a
distant dream than a reality.
The good news is that enjoying a full
and healthy night's sleep is easier
than you might think. You can improve
the quality and duration of your sleep
without resorting to sleeping pills
or other artificial sleep aids. All
you need to start your journey towards
better sleep are these five simple steps:
Establish a routine
Creating a consistent bedtime routine
is one of the most important steps you
can take towards getting a good night's
sleep. Going to bed at the same time
each night and getting up at the same
time each morning is the first step
towards establishing a consistent sleep
pattern.
A successful sleep routine also involves
reducing outside stimulants like television,
computer work and exercise two to three
hours before bed, and refraining from
caffeine at least three hours before
bedtime.
Create a peaceful sleeping environment
Achieving better sleep depends upon
a relaxed, peaceful sleeping environment.
For the best possible sleep, remove
distractions such as televisions, stereos
and computers from your bedroom. Keep
your bedroom temperature cool. Gentle
air circulation through an open window
and fresh, clean bed linens also help
to promote a good night's sleep.
Reduce stress
Thoughts of work, financial problems
and family concerns can often prevent
a good night's sleep. Try reducing stimulants,
using aromatherapy, a warm bath or some
deep breathing and relaxation exercises
to induce sleep, reduce stress and decrease
the anxiety that can cause insomnia.
Adjust your diet
Maintaining a balanced diet is also
one of the keys to enjoying a regular
and fulfilling night's sleep. A healthy
diet assists the bodily functions necessary
for sound sleep. If you arent
following a healthy pattern of eating,
you may find that altering the balance
of your diet will dramatically improve
the quality and duration of your sleep.
Use herbs or aromatherapy
Aromatherapy candles or oils and herbal
teas are just two natural sleep aids
that can significantly improve your
nightly sleep. A variety of herbs enjoy
a long history of use in addressing
the problem of insomnia and in helping
to induce better sleep.
Try burning a calming aromatherapy candle
or adding soothing essential oils to
a warm bath to help your body and mind
wind down before bed. You might also
try sipping chamomile tea (an age-old
sleep remedy) an hour or so before bed
to prepare your body for the good night's
sleep you've been dreaming about.
The key to achieving better sleep
The five simple steps outlined here
represent the basic framework for establishing
a pattern of better sleep and provide
an excellent starting point if you find
yourself amongst the growing band of
people suffering from insomnia. The
key to achieving better sleep in the
long-term doesnt, as many people
believe, lie in reaching for the sleeping
pills, but lies in finding a natural
solution that works for you.
Copyright © 2005 Donald Saunders
Help Me To Sleep Affiliates
About the Author
Donald Saunders is the author of a number
of health related publications including:
"Help Me To Sleep - A Guide To
Natural Sleep Remedies", "Jet
Lag - An Alternative Approach",
"Shift Work Insomnia" and
"The Art of Meditation - A Guide
To Meditation, Breathing and Relaxation
Techniques"
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