How well do you sleep at night? Do you wake up energized and refreshed or sleepy and sluggish? In our fast-paced and hectic world, many people do not correlate how their habits and routines during the day can affect their rest and sleep cycles. Welcome to another blog on Problems Prevented with Simple Steps. People who struggle from insomnia or sleep issues can avoid prescription drugs and improve their sleep with lifestyle modification and natural remedies. The key is to first identify the day patterns that are negatively affecting the night patterns.
Seven Simple Sleep Strategies
Acupressure is a method of applying pressure to various pressure points on the body. The purpose of acupressure is to stimulate the flow of energy and information through the energy channels of our body often referred to as energy meridians. The normal flow of energy and information is important for our body to stay healthy and vibrant. When our energy flow is blocked or sluggish we experience a loss of our balance, function, and vitality. Energy blockages are a key reason many people have difficulty sleeping. Acupressure has been used for thousands of years to maintain health and treat issues like sleep disorders that can lead to disease. A few minutes massage routine for your feet or hands can help you enjoy a better night sleep. Read about Applied Kinesiology and reflexology for specific techniques and tips.
Acupuncture uses specially designed needles that are inserted into specific points in the body to release and stimulate the flow of energy and information. Acupuncture treatments are generally safe, however, it is important to use certified and highly trained practitioners for hygiene and safety reasons. Those with medical conditions and pregnant women are encouraged to check and coordinate with their primary care provider before seeking acupuncture therapy. Many people find acupuncture helpful to induce a good night’s sleep by reducing pain and stress.
Avoiding beverages and foods known to disrupt sleep for at least several hours before bed can be helpful. These items include: alcohol, beer, caffeine, energy drinks, coffee, fast food, greasy food, sodas, tea, and wine. Consuming beverages and food close to bedtime is harder on the digestive system and causes the body to be processing these instead of rejuvenating, repairing and restoring the body. Consuming liquids late can also cause you to get up to go to the bathroom which interrupts restful sleep. Consume items found to help with restful sleep like: banana, chamomile, coconut, hemp seeds, honey, nuts, organic sprouted grains, plant protein, seeds, and sweet potato.
Avoid blue light pollution before and during sleep. This means avoiding laptops, LED lights, smartphones, tablets, and TV (LED screens). Blue light simulates sunlight and sends a message to our brain we should be alert and awake. If you must look at devices with blue light wearing blue blocker glasses in the evening can help reduce the negative impact of blue light on sleep. Avoid all LED devices and night nightlights in your bedroom and sleep in total darkness.
Mantra, meditation, and mudras are helpful sleep strategies. When we develop a regular meditation and yoga practice we help our body, mind, and spirit to maintain balance, calm and peace. They help reduce strain and stress during the day. It is extra important to release stress before going to bed. Try using an acupressure massage mat (Spoonk), Emotional Freedom Techniques (EFT), or instrumental or nature music which are great ways to relax and unwind.
Patterns and rituals are key components of restful sleep. When we consistently wake up and go to bed at about the same time we establish patterns and routines that help with our circadian rhythm. Relaxing talk and walks can help reduce the strains and stresses of the day and help us sleep better. A warm bath or foot bath with Epsom salt may be helpful before going to bed. Using essential oils like lavender and sandalwood combined with relaxing music may be just the recipe for a peaceful and restful nights sleep. A gratitude journal before bed has helped many. Repeating a self-hypnosis sleep suggestion and supportive trance before dozing off each night helps me sleep better.
Seeing the sunrise and sunlight exposure during the day is helpful. Our eyes receive a valuable benefit and effect when we are exposed to sunlight during the day. It helps maintain our circadian rhythm and maintain the proper balance and mixture of hormones that support us during the day and rejuvenate us at night while we sleep. Walking barefoot can also help you reconnect to the earth’s energy field and recharge.
The passion and purpose of Morningstar NEWS are to condense hours of research down to two minutes of education, information and inspiration for a healthy lifestyle and mindset. Remember … Early to bed and early to rise makes us healthy, wealthy and wise.
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