Tips for Sleeping Better
Do you want to live longer, be productive, mentally sharp, emotionally balanced, and full of energy all the day long? The way you feel during your waking hours hinges on your diet, exercise plan and how well you sleep at night.
The cure to sleep difficulties and mental and physical daytime fatigue can often be found in your diet and daily routine. Your day-to-day lifestyle choices make an enormous difference in the quality of your sleep. Try to get at least 45 minutes of aerobic exercise a day, avoid stimulating foods, and drinks such as alcohol and sodas. Quit smoking. Nicotine is a stimulant, which disturbs your system and disrupts sleep.
In addition, the following sleep tips will help you calm your mind, improve your lifestyle and help you sleep better.
Good sleep planning is essential to a healing, restorative sleep. Everyone is different so it is important to experiment with what techniques and lifestyles work best for you.
How much sleep do you need?
Sleep requirements vary from person to person but according to national sleep studies, most healthy adults need at least 8 hours of sleep to function best. Sleep studies indicate that people averaging less than 5 hours sleep are 73% more likely to be obese. Therefore, the best diet is Sleep.
Create a regular sleep routine:
You can set your body’s natural sleep-wake cycle by creating a familiar bedtime routine. Go to bed and get up at the same time each day. Being consistent is important.
- Make sure your bed is comfortable. If you wake up achy and sore consider a different type of mattress and or pillow.
- Do not drink a lot of liquids in the evening. Escape to Sleep™ was created in a small bottle so that you can avoid having to get up in the middle of the night.
- Play some soothing music, burn some familiar incense or use a diffuser with some calming essential oils. Train your mind to accept these things as sleep signals.
- Do some light stretching yoga. Breathe deeply. Relax.
- Set a regular time and bedtime routine. Try to choose a time when you feel tired but make sure you can get your 8 hours in. Take a warm bath before bedtime. Shake to increase the effect (succussion) of your Escape to Sleep™ tonic and drink it on an empty stomach. Turn down the lights to help prepare your body’s clock for sleep. Turn off stimulating things like TV, computers, phones, etc. Listen to books on tape or read a light entertaining book, or scriptures. Take a few minutes to sit quietly and center your thoughts on your breath while giving the tonic the chance to work. Try not to break this routine so that your body stays on schedule. If you must, make changes in small increments.
- Wake up the same time every day. If you have had a restful night’s sleep your body should wake up naturally. If you need to set an alarm, you may have to set an earlier bedtime.
- Nap to make up for lost sleep. A daytime nap can make up for lost hours sleep. It is better to do this than to sleep later and disturb your routine. If you believe that a nap will keep you up during the night it is best to try to keep the nap time to a limit of half an hour in the afternoon.
- Try to reduce caffeine, especially in the form of coffee, teas and soft drinks. Avoiding stimulating foods especially in the evening.
- Try to have dinner before 7 p.m. to avoid going to sleep with a full stomach. If you find yourself falling asleep after eating, get up and do something like going for a short walk, clean out your closet, straighten the kitchen, plan your day for tomorrow, etc.
- Use yoga or relaxation to help reduce stress, detoxify your body and calm your mind
- Do not stress about not sleeping. If you are having difficulty falling asleep, try taking the Escape to Sleep™ tonic earlier. Close your eyes and use your gentle yoga breathing techniques to get the oxygen to all of your cells and send a mental message to all parts of your body to relax. That will help you fall asleep. Concentrate on relaxing and free your mind of wanting to sleep. Visualize your favorite, relaxing place and let your mind and Escape to Sleep™ take you there.