Sleep Support by Holothink

Author: Winsome Coutts

Sleep is a natural part of our lives. There are many out there who sleep as little as possible with their busy lifestyles dictating their sleep time. Others have no trouble getting plenty of sleep (and are often hard to get out of bed - some teenagers for example). Sleep is essential to our health and to optimize our every day performance.

A basic need of the human body, sleep is also a basic need of the human mind. If we don’t get enough sleep, our bodies and minds can’t function properly and it becomes difficult to achieve our goals that we have set to do. During sleep, our bodies take time to rejuvenate, and our minds take time to work through problems, to explore themselves and to rest. These activities are essential for your health and well-being. Most adults need about eight hours of sleep every day, but each individual is different. Children and teens need more sleep per night, and there is some evidence that as we enter our senior years, the need for sleep decreases somewhat.

What happens when we don’t get enough sleep? Missing a bit of sleep once in a while happens to everyone. Usually our bodies and minds react to lack of sleep by feeling groggy, foggy and just a bit slow. This interferes with daily routines and diminishes the ability to function at one’s peak. It can also cause one’s mood to be less positive.

If sleeplessness becomes chronic, the consequences become more severe. Chronic loss of sleep over a period of time will seriously diminish one’s ability to perform work on the job or at home. Sluggishness, forgetfulness, lack of concentration, slower reaction times and general malaise will begin to take over. This could result in accidents, injuries and even behavior problems. Your enjoyment of life will decrease and other’s enjoyment of you will decrease (because you will most likely be grouchy and lethargic). Without enough sleep, your body cannot repair and replenish itself, and your mind cannot take the time it needs from the constant bombardment of the outside world to perform the tasks that it must during sleep periods.

How can getting enough sleep help? Getting the correct amount of sleep for you will allow you to operate at your peak while doing all the things you do during the course of your day. If you have had plenty of sleep, you will notice that it will be easier for you to work, learn, exercise, interact with others and your results will be better. You will be able to focus and concentrate more effectively. If you have enough sleep, your will have a better mood, you will be happier and you’ll be able to have a more positive attitude and react more positively and constructively to everything you encounter.

How can you be sure you’re getting enough sleep? In order to make sure you’re getting enough sleep, use these guidelines:

Eight hours a night

Most adults need eight hours of sleep each night. You may need a bit more or less. The way to gauge whether you are getting enough sleep or not is by waking up naturally. You can see what time you wake, compared to what time you went to bed (fell asleep), and do that for a few days. You will get an average amount of sleep you need from that. Be sure to try this during a ‘normal’ time in your week. If you are trying to do this over a holiday week when you are out partying until 2 AM and falling into bed with a belly full of beer, you won’t have accurate sleep times.

Wake later

If you find that you are not getting enough sleep, you will need to adjust your bedtime or wake time accordingly.

Stay away from drugs

Falling asleep naturally is the best way to fall asleep. Using drugs (prescription or recreational) or alcohol to fall asleep is not healthy, and your body and mind will not be able to do their “sleep work” as well. Prescription or over the counter sleep aids should be used infrequently at best and with the supervision of your doctor.

See a doctor if serious

If you are having serious sleep issues, see your doctor for evaluation. Sleep can be disrupted by certain illnesses, physical conditions, hormonal fluctuations, certain medications, and stress.

Relaxation methods can help

Learn simple relaxation techniques for helping you to fall asleep such as deep breathing or guided imagery.

Sleep is one of the basic elements of great health and performing well in all aspects of life. Good, healthy sleep will do wonders for your body, mind, and mood. The importance of sleep cannot be stressed enough, so make sure you are getting all that you need.

About the Author:

For a comprehensive guide to Health and Wellness, Personal Development and Self Help, including some wonderful free tools and downloads visit:
http://www.4lifeselfhelp.com/

Author: P B Smith

Having no sleep is not at all funny - you get grumpy, forgetful, make mistakes and feel downright depressed. Sleep and good quality sleep that is, is essential for our wellbeing. So I hope I can shed some light on some help.

I have found 7 remedies for sleep which you may find will help you solve your sleep problem and give the rest you so deserve.

1· If you are lying in bed and trying to get to sleep and all of a sudden your legs have a mind of their own and start to jerk and fidget about you could have what is known as restless leg syndrome. This movement can happen on and off throughout the night and keep you awake for hours. The simple answer to this problem could be taking a vitamin tablet. Researchers have found that restless leg syndrome responds to folic acid. To be effective you will need to take between 400 to 800mg of folic acid a day together with 50 mg of Vitamin B-complex as this will keep the balance of vitamin B in your body. Hopefully you will feel the benefit soon!

2· It is always better not to use prescription sleeping aids so try going herbal. There are many types of natural sleeping aids which contain the magic ingredient valerian. Health food shops and online stock them. Don’t expect immediate results as it takes time to build up. It has a relaxing effect and thus helping you to establish a sleep pattern.

3· A warm bath (not a hot one) with some essential oils such as lavender is a helpful aid to relaxing you and preparing your mind for sleep. Another tip is to put lavender oil on your pillow .

4· Have a banana - bananas contain a chemical called tryptophan - this chemical compound induces sleepiness. Tryptophan is also found in chicken and turkey so try a sandwich made of these as a late snack.

5· Herbal tea such as chamomile has been used for many hundreds for years to help calm the nerves and to bring on a restful slumber. It has been found that the humble lettuce hides a secret for getting you to sleep. The secret substance is called lectucarium and this has an affect on the brain which is similar to that of opium!! To get this little bit of magic you will need to make lettuce tea.

Method You will need 3 to 4 iceberg lettuce leaves in about 200mls of water and simmer for about 15 mins. After this, add some sprigs of mint and then leave to infuse for a couple of mins. Pour the liquid through a strainer and then sip and enjoy as you get ready for bed.

6· Exercise is an important factor to helping you get a good sleep. It is best to only exercise at least 4-6 hours prior to you going to bed as it can take that long for your body to settle back down. You do not have to jog for 10 miles to achieve the desired effect - even 30 mins of mild exercise will do! A good way to do this is to take the dog for an early evening walk.

7· Have a routine - keep your bedroom cool and not stuffy - keep a window left open to encourage plenty of oxygen.

Keep your bedroom as dark as possible - use blackout blinds if need be. Light stimulates your brain to be awake.

Try not to have large meals and drinks with caffeine too close to your bedtime

Very important not to lie in if you have had a bad night and if you need a nap make sure it is only for 30 mins as this will encourage your body and mind to develop a routine.

I hope you get some results from trying these sleep remedies for a good nights sleep. Remember these are only the tip of the iceberg for answers so if you are not successful there is more advice available.

About the Author:

To find out more answers and techniques for getting your sleep visit
http://hopurl.com/40540