Sleep Better
…six
natural methods!
Anything that can help us Sleep Better is usually welcomed with open arms!
Disturbed sleeping patterns lead to days of tiredness and irritability that none of us need in our daily lives,
because we loose accuracy of thinking, thoughtful insight and the stamina to put in a good days work.
In the extreme, a disruptive sleep regime can be dangerous for ourselves and others, especially if we operate
machinery or drive trucks while seriously tired.
Many in this situation turn to the more natural methods to improve their sleep quality. Some work on diet and
nutritional changes while others use herbs and other natural supplements. Some focus on exercise and stress relief
while others meditate or involve themselves in Yoga.
Using a combination of approaches usually works best, depending on the causes of your own particular sleep
disorder patterns.
Here are six ways to “sleep better” using natural methods and lifestyle changes:
1…Diet Management
It’s all a question of what to include and what to avoid! Eating a wide variety
of foods, especially fruits and vegetables, and drinking plenty of water, is a great start. Avoiding chemicals,
processed foods,  caffeine, sugar and saturated fats is another good basic plan. Be
sensible. A heavy, fatty meal, late at night will keep you awake. So will spicy pizza!
There are foods that will promote sleep and these are rich in the amino acid
Tryptophan. This acts to increase the serotonin level which is the body’s natural sleep sedative. These foods
as a snack or evening meal can lead to a much better sleep: chicken, turkey, cheese, cottage cheese, fish,
milk, nuts, avocados and bananas.
Check out this article: five evening snacks that help you sleep better! Click
Here
2…Natural Supplements
There are quite a number of natural products and nutritional supplements
available to help with sleeping problems but research is king and buyer beware has to be at the back of your
mind. Make sure you check out all product claims, the exact ingredients and whether the
product has been approved. You should also mention the products you are considering using with your
doctor. Seek a professional’s advice!
Many products have been shown to work well. Those with Restless Leg Syndrome,
for example, use iron supplements as they tend to have a folic acid or iron deficiency. Many herbs are well
known for their sleep inducing properties. Chamomile or Lemon Balm Tea for example can be a good relaxant prior
to sleeping, for some people. Talk with the people at your local health food store and ask their advice before
going to your doctor.
3…Reduce Stress
 Any physical or mental exercises that reduce stress will help you
sleep. Such things as breathing exercises, gradual muscle tension release and yoga exercises have been
used as successful stress reduces prior to sleeping.
4…Relaxation
This would include such things as meditation and healing
visualization exercises and techniques, prior to bed. Breathing exercises are common as
is mantra meditation. Both calm and relax the body and mind and get them into a restful
state.
5…Sensory Therapies
The two main items here would be water therapy, relaxing in a warm bath with or
without added salts and nutrients, and aroma therapy with essential oils, massage oils or room sprays. Some
people prefer  a soothing foot bath and others an evening massage. Basically they add up to a
sensory relaxation which is something of an individual taste. Try different methods to see what you enjoy
and what works for you.
6…Behavioral
Strategies
Sometimes a change of behavior as in actual bed times, or room changes or what
you wear, makes a difference. There is also the area of mental behavior where perhaps controlling the over
active mind is  important: changing what you think about your sleep modes by
journal writing or talking it over with a professional health care worker. Often a slight change in
behavior can have a major difference: sleeping on a different side of the bed, getting up at a different
time, wearing socks to bed, wearing a face mask…..whatever works for you!
Managing sleep deprivation can improve your lifestyle considerably, and using one or more of these natural
methods would be a first step, especially with the more temporary sleeping disorders. Changes you can make easily,
cheaply and for yourself.
Use some or all of these six suggested natural methods to help you Sleep Better but do not forget to
talk over your sleeping difficulties with your doctor, especially to identify the basic causes you are trying to
alleviate.
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