How to Sleep Better

At some point in our lives almost all of us will suffer with insomnia or other sleep disorders. Some people go through their lives never getting enough sleep, feeling tired most of their waking day. People frequently ask “How can I get the sleep I need?” or “Why do I have trouble sleeping?” or “How much sleep do I need?” and “What’s the best way to get to sleep?” Well hopefully we can answer all of those questions for you with the best tool you can arm yourself in the fight for good sleep, knowledge.

How much sleep do I need?

This is a difficult one to answer because it really does vary from person to person and we will be discussing many factors that effect how much sleep you need here. Sleep requirements are dependent your circadian rhythm, commonly known as your body clock, but are considered to be met when you have the maximum concentration of the hormone melatonin, and the minimum core body temperature.

Sleep requirements vary greatly during our lifetime, but as a rough guideline and I know that is what you want, the following hours will suit most people.

How can I get the sleep I need?

This requires a multifaceted answer

1. Get into a regular routine. Try to stick to a regular time for going to bed and waking up. Avoid napping after your evening meal and nap in the early afternoon, if you really need it.
2. Regulate your cycle with natural light exposure. Get plenty of sunlight during the day and limit your access to bright lights at night, this includes TV and Computer screens. When you go to bed make sure it is dark, there are added benefits to sleeping in total darkness, see our article Lose weight in the dark.
3. Make sure your routine is relaxed at bedtime. It needs to be quiet. If you can not completely eliminate the sound of noisy neighbours, barking dogs, traffic or other people in your house, you could try earplugs or masking the noise with soothing sounds.

Brain Entrainment and Sublinal Messaging CDs and MP3s can naturally provide the soothing sounds you need for quality sleep Click below for more information

How can I get the sleep I need?

This requires a multifaceted answer

1. Get into a regular routine. Try to stick to a regular time for going to bed and waking up. Avoid napping after your evening meal and nap in the early afternoon, if you really need it.
2. Regulate your cycle with natural light exposure. Get plenty of sunlight during the day and limit your access to bright lights at night, this includes TV and Computer screens. When you go to bed make sure it is dark, there are added benefits to sleeping in total darkness, see our article Lose weight in the dark.
3. Make sure your routine is relaxed at bedtime. It needs to be quiet. If you can not completely eliminate the sound of noisy neighbours, barking dogs, traffic or other people in your house, you could try earplugs or masking the noise with soothing sounds.

Brain Entrainment and Sublinal Messaging CDs and MP3s can naturally provide the soothing sounds you need for quality sleep Click below for more information

Why do I have trouble sleeping?

This is pretty much covered in the section above. If you have covered all of those options and still have not found an answer, I would you suggest you look again at the stress in your life, there may be some underlying anxiety that is bothering you. It may be time to consult your doctor or other medical professional.

What’s the best way to get to sleep?

Once again all options are pretty much covered in the section How can I get the sleep I need? So if you are having trouble dropping off, I am sure you will find your answers there. Those people that do not should also look at their stress and anxiety levels, as this is a factor that many people are in denial about. But keeping you awake is your body’s way of telling you to deal with it.

Drink This to Sleep Better

Tart cherries or Tart Cherry Juice

 

Tart cherries include an elemental kind of melatonin that can help you naturally fall asleep more easily. Frozen tart cherries can be used for a late night smoothie.

Tart cherry concentrate can be added to a drink or caffeine-free tea at night to help get you that low dose of natural melatonin. One spoonful of tart cherry concentrate in a cup of chamomile or mint tea late at night helps immensely in calming down and falling asleep at night.

The additional benefit of tart cherries is that they contain powerful antioxidants that fight joint pain, gout and other inflammation related problems.

Night Time Teas

 

Chamomile tea, mint tea and lemongrass tea are great “night time teas” that have relaxing qualities, that will help you slide into sleep more easily. You can also buy combination teas that contain all three.

Another benefit of chamomile tea and another great reason to try to include it in your weekly night time ritual, is that chamomile tea contains unique phytonutrients that help fight estrogenic overload from all of the xenoestrogens that we are exposed to, from chemicals, pesticides, etc in today’s chemical laden world.

Don’t forget that you can add a spoonful of that tart cherry concentrate and you’ll get a double-whammy of sleep aid! This works best about one to two hours before your bedtime, to promote body and mind relaxation.