Combat Sleeping Problems The Natural Way

Many people struggle to achieve a good nights sleep

. While experts recommend going to sleep and waking up at the same time every day, that is not always feasible. Natural methods work with the body to combat sleeping problems. Maintaining a proper sleeping environment, reading, exercising, and using Melatonin, work together to optimize sleep.

If you suffer from a sleeping problem, analyze your bedroom. Is the room dark enough? Is the temperature comfortable? If your room is too hot, you may have trouble sleeping. Furthermore, a hot room causes headaches. This makes it more challenging to fall, and stay, asleep. For those who are sensitive to noise, traffic sounds and other outdoor noises affect sleep. Earplugs help to block out those external noises. If you still cannot eliminate external noises, muffle those sounds with internal noises. As an example, the sound of a fan helps lull people to sleep. As a bonus, a fan keeps your bedroom at a steady, comfortable temperature. You should also view your bedroom as a place to sleep not a place to work. If you bring work to bed, your brain will associate your bed with ongoing activity, instead of sleep.

Reading also prepares the body and brain for sleep. However, you might find yourself engrossed in a novel that you cannot put down. If that occurs, try reading a short story before bed. You will still get your nightly read, but with less stimulation to the brain. Because you have finished the story, you will no longer anticipate what comes next.

Choosing the wrong time to exercise also affects the sleep cycle. It is typically best to work out in the morning or afternoon. Nighttime exercise raises the core body temperature and stimulates the body. If you only have time to exercise at night, Yoga and Pilates are good options. Yoga and Pilates train the body to develop proper breathing techniques. Proper breathing is needed so the body relaxes. Because these forms of exercise focus on relaxation, breathing and stretching, they help the body prepare for sleep.

Melatonin, a hormone that regulates sleep patterns and wake cycles, also combats sleeping disorders. Melatonin levels decrease as you age. If you suffer from insomnia or jet lag, your body has reduced levels of this naturally-occurring hormone. However, Melatonin is available as a dietary supplement so you can replenish what you lost. Melatonin combats sleeping problems by helping the body establish normal sleep patterns. If you have trouble falling asleep, health-care practitioners recommend the immediate-release formula. If you have trouble staying asleep, take the sustained-release formula. Melatonin is available in different doses, is approved for long-term and short-term use, and is effective when taken approximately 20-30 minutes before going to sleep. Pain also causes sleepless nights. Studies are being conducted to analyze if Melatonin eases the pain of other health issues like cluster headaches. In this case, Melatonin addresses the underlying pain issue that contributes to sleeping problems.

The best advice to combat sleeplessness is to listen to your body. You know and understand your body better than anyone. Your body will tell you when it is tired and needs rest. Listen to your bodys signals and use them to your advantage. In conjunction with the above remedies, you can combat sleeping problems.

by: Hugh Mcinnes

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