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10 Steps to a Great Nights Sleep
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Author:  BlackFrank [ Tue May 26, 2015 11:08 pm ]
Post subject:  10 Steps to a Great Nights Sleep
Hey Guys, Here are the top 10 steps to ensuring you have a great nights sleep:

Notepad, relax, alarm, read, exercise, sanctuary, bath, before sleep, eating and patterns

1. Notepad – Keep a notepad by your bedside and write down all the important things that are on your mind, this will allow you to let go of those thoughts comfortable knowing that you’ll be able to read through and continue with them the following day. Clear your mind now and focus on thoughts and thoughts of soft comfort, calm relaxation and deep sleep. I have found that repeating the words (Deep, Relaxed, Sleep) in a slow relaxed voice, slowing down and repeating the words deeper before drifting off into a deep sleep very helpful. Experiment, have fun and notice the changes for yourself

2. Relax – Slow your heart rate, slow your breathing and position your body into a comfortable state, concentrate on slowing your heart rate, now with each slower in breath and with each slower out breath you can just allow yourself to notice your heart rate slowing down comfortably. The more you relax the better you feel, the better you feel the more you relax and drift off into a comfortable nights sleep

3. Alarm – Set your alarm and turn the face away from you to prevent you watching the hours go by. Mobile phones should be turned to silent or vibrate to prevent them interfering with your sleep. Download an android or iPhone app to assist or monitor your sleeping patters

4. Read – Spend 30 minutes to an hour reading something relaxing, preferably fiction to help your mind unwind

5. Exercise – Exercise regularly, at least once a day, this should form part of a healthy lifestyle routine and always drink enough water to ensure your body is hydrated!

6. Sanctuary – Your bedroom should be a relaxing sanctuary, a place where you can find balance and rejuvenate your body back to it’s healthy natural self. Play some relaxing music, scented candles and incense can set the mood for a great nights sleep and a glass of water in case you get thirsty during the night

7. Bath – A bath or shower before bedtime stimulates oxygen and blood flow throughout the body, relaxing the muscles and mind helping your unwind and relaxing before climbing into bed

8. Before Sleep – Ensure you have a healthy rounded diet and have your last meal of the day at least 2 hours before bed time. This will mean your food is digested and your body is nourished and relaxed

9. Eating – Eat well throughout the day, 5 meal portions that include low glycemic index foods to ensure slow burning energy will promote a healthy nights sleep

10. Patterns – Establish regular deep sleep patterns, sleep at least 8 hours every night, science research show that brain function reduces with lack of sleep and hydration so keep and maintain a regular sleeping pattern and ensure you’re always drinking enough water.

Any questions just PM me

Thank you, FrankBlack
Author:  Leent1992 [ Sat Jul 11, 2015 11:18 am ]
Post subject:  Re: 10 Steps to a Great Nights Sleep
Really a great informative post. Really helpful. Here I would like to share some amazing home remedies for insomnia that really work.
Daily exercise #1 and a hot bath infused with pure essential lavender oil, before bed helps tremendously. You can also place some oil on your pillow cases. Lavender helps ease restlessness. It relaxes me where I fall asleep in the tub and can't wait to hit the bed. Chamomile tea and honey OR warm milk, vanilla extract and cinnamon are also comforting before bed. Honey can have a sedative effect and so can milk when it is hot, as long as you're not lactose intolerant. A friend of mine would mash a banana and add roasted cumin seeds to induce sleep as a home remedy, given by her aunt. I also cut down on my caffeine intake and never eat before I go to sleep. Another one of some effective and amazing home remedies for insomnia is Music. Music is great as long as it's instrumental, like new age or classical. Lyrics may make your mind wander and relaxation cd's are very cool. The sound of falling water is calming to most people. Find the right combination for you, so that you can sleep naturally. I still have problems from time to time, but nothing like in the past. At first it's hard, but it gets better.
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