(NaturalNews) We all crave that special place where we could sleep through almost anything and wake up feeling happy and rejuvenated. Unfortunately, those days for some of us are long gone and we haven't had a good night's rest for what seems like forever. Incorporate these five things and you may very well see that all change for the better.
Go to bed before 11 p.m.
In order to be able to get into a proper sleep routine, we need to respect the body's natural circadian rhythms and melatonin production.
Melatonin production starts in response to impending darkness, and continues into the early hours of the night. Circumventing or not obeying this natural production cycle will throw off the entire sleep cycle and be extremely disruptive to a good night's sleep.
Likewise, not obeying the body's natural biological clock, or circadian rhythm, leads to abnormal secretions of the hormones, melatonin and serotonin, which leads to erratic biological rhythms and disrupts the harmonious functioning of your body.
Since the pineal gland starts to secrete melatonin between 9:30 and 10:30 p.m., and your sleep drive is at it's highest around 10:30, it makes sense to take advantage of both natural processes in order to get your proper rest.
Electromagnetic frequencies have been shown to be very disruptive to our own energy field, and combining that with our now distant relationship with being grounded (connected to the Earth's energy field, through bare feet on soil, grass, or sand), we find ourselves 'over charged' and out of sync.
These EMF's, which are constantly present through popular conveniences such as computers, phones, appliances, electronics, WiFi signals and electrical outlets, have been directly linked to melatonin depletion and sleep
Get rid of any alarm clocks, TV's, and any other electrical devices in your bedroom, and look into grounding equipment to offset the harm of these sleep depriving EMF's.
Relax your muscles and mind
A common cause of sleep deprivation is an overactive mind at bedtime, as well as tight and contracted muscles, both of which are indicative of higher stress levels.
In order to calm the mind, try taking a magnesium bath while drinking a chamomile tea. Both have been shown to reduce stress and have a calming effect on the body
that facilitates a more restful sleep.
You may also try taking a magnesium supplement internally, as it has been found to decrease sympathetic nervous activity, which helps reduce stress and allows you to relax.
Optimize melatonin production
As we age, melatonin production decreases. This has a direct effect on sleep patterns and the ability to get a good night's rest.
In order to increase the secretion of melatonin
and achieve a better sleep, try an ounce or two of coconut kefir before bed or a tablespoon of fermented vegetables. Fermented products that are loaded with beneficial bacteria have been shown to help with the secretion of melatonin, which will ultimately aid you in achieving a sound sleep.
Avoid eating just before bed
Eating anything significant before bed inevitably results in poor sleep, often accompanied by nightmares.
Digestion is not an active process during sleep; as during this time, we are not taking in food for our digestive system to handle. So any food intake shortly before sleep results in poor digestion and poor sleep quality
during the optimum period between 1 and 3 a.m. This is a common cause of poor sleep.
We all want and require a good sleep on a consistent basis. Take the time to combine all these tips together and prepare for pleasant dreams.Sources for this article include:http://www.naturalnews.comhttp://healthysleep.med.harvard.eduhttp://www.naturalnews.comhttp://science.naturalnews.comAbout the author:
Motivated by his own story of being sick and crippled at age 30 to healthy and pain free 5 years later, Derek is an expert in helping people get on track in a fraction of the time it took him on his own journey. Actively engaged in the research of natural healing for over 6 years, Derek has spent over 3000 hours studying and collaborating with top minds in nutrition and utilizes that extensive knowledge to deliver protocols that help people overcome their own health challenges.
Derek is the owner and Master Health Coach at Healing the Body
, and writer of over 200 natural health articles, many of which are featured at his Healing the Body Facebook Fan Page
Derek specializes in specific nutritional and wellness programs, from simple lifestyle transitions to complete healing protocols. Check out his popular free health consult