The
Natural Sleep Guide
Table
of Contents
Insomnia
- Recognizing The Three Categories
Beating
Insomnia With Routine
Sleep
- How To Create Ideal Conditions
Natural
Sleep - The Importance Of Comfort And Posture
Chromatherapy
And Sleep Quality
Good
Sleep - The Exercise Connection
Natural
Sleep - How To Breathe And Relax
How
To Use Music To Sleep
Natural
Sleep - The Nighttime Routine
Natural
Sleep - The Caffeine Connection
How
Your Diet Affects Your Sleep
How
To Reduce Worry & Anxiety For Restful Sleep
Natural
Sleep - How To Use A Warm Bath
Sleep & Melatonin
- What You Should Know
How
To Use Chamomile For Sleep
Lavender
- What It Can Do For Your Sleep
Valerian
- The Calming Sleep Aid
Herbs
You Can Use For Sleep
Relief
From Insomnia Through Vitamins And Minerals
Methods
For Natural Sleep
Insomnia
and sleeplessness generally fall into three categories:
1. "Initial" insomnia: where
you have difficulty in falling asleep, generally taking 30 minutes
or longer to fall into a sleep state.
2. "Middle" insomnia: where
after falling asleep you have problems maintaining a sleep state,
often remaining awake until the early morning hours.
3. "Late" or "Terminal" insomnia: where
you awake early in the morning after less than 6 hours of sleep
It is essential
that you establish a bedtime routine that works for you and stick with
it. Your body and mind need to have consistency at this time so that
you can learn to fall asleep naturally.
Once you
have read this guide you should decide on a course of action and stick
with it for at least a week or two before making changes to your routine.
After establishing
a consistent bedtime routine it is important to create a comfortable
and relaxed atmosphere in your bedroom. The more cozy and harmonic
your bedroom is the more relaxed you will feel.
Your goal
is to promote a calming and restive atmosphere. This can be achieved
by creating a bedroom environment that is not only appealing to you
but also functions without interruptions or annoying irritations.
The methods
outlined in this guide can help you achieve sleep filled, restful nights
without resorting to dangerous narcotics and other drugs.
It’s a
good idea to try one or two of the methods at first, then add others
as necessary to find a strategy that works for you. Choose a technique
that appeals to you that you can begin immediately and stick with it.
In
some cases you may need to be disciplined and determined if your
goal is to avoid the use of prescription medication. When you first
start applying some of the techniques described here, stick to the
same bedtime schedule for a week or two.
A good
idea is to keep track of your sleeping habits using a sleep log to
record bedtime, wake time and any details regarding your sleeping patterns
and the techniques you have used to aid in the sleep process on any
given night.
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