5 Healthy Bedtime Tips For Better Sleep

Bedtime Sleeping Tips To Beat insomnia

Healthy Bedtime Tips For Better Sleep.

Healthy bedtime steps to start achieving better quality sleep, improve your bedtime hygiene. Exploring common sleeping problems that lead to chronic insomnia and other sleep issues.

Importance Of  Quality Sleep

Healthy sleep is a vital part of a good healthy lifestyle, a health and wellness program. Poor sleep leads to all sorts of mental, emotional and physiological issues especially our coping abilities, our mental and emotional resilience to stress. It is a vital part of the repair and functioning of our organs, our whole body.

 

Importance Of Healthy Bedtime Routine

A healthy bedtime helps us get the proper rest, relaxation and repair in the mind, body and emotions to help reset and refuel us for the next day. An unhealthy bedtime routine can lead to not just unhealthy sleep patterns but all sorts of chronic health challenges. And is the main reason good sleep management and sleep therapy is a foundational part of health, wellness and stress management programs.

 

5 Healthy Bedtime Tips To Beat Insomnia

Simple bedtime tips to help beat insomnia and other sleep issues that are stopping you achieve a deep healthy full night’s sleep.

Sleeping Tips To Treat Insomnia, Sleep Problems Ntaurally

Go To Bed Same Time Each Evening

Try to go to bed and sleep before 10 pm as studies show sleep before midnight actually help us get the best rest and repair, working with our natural circadian rythms and sleep cycle. A regular bed time routine helps reduce stress by giving us a more regulated structure to our days and week. It helps to support us to get up at the same time each day with more ease.

 

Eliminate Or Reduce Your Caffeine Intake

This is not just about eliminating caffeine but it is about reducing all types of stimulants from your diet6 especially later in the day. The later you consume stimulants the more likely you are to have poor quality sleep or struggle to drift off. Stimulants such as alcohol, caffeine, energy drinks, sugar leave us high-wired. These side-effects are more noticeable during stressful time or with other health challenges.

 

Unplug, Switch OFF Technology

Unplugging from life and technology is such an important aspect of a healthy life and healthy bedtime routine. An unhealthy dependency and addiction to mobile devices and technology for communication and entertainment. Has created all sorts of social and health issues, especially and unhealthy over load of information and emf stimulation, which plays havoc with our mind and body. In fact research suggests “EMF exposure affects the pineal gland, resulting in a suppression of melatonin production”. Melatonin is a vital hormone that regulates the sleep-wake cycle.

 

Learn How To Relax Deeply

The ability to relax is so under valued when it is an important aspects of  managing stress and achieving deep quality rest and sleep. Babies naturally know how to relax and rest, they have a natural state of being. In the modern world we can easily lose that ability when we get over distracted and over stimulated by the world around us. Relaxation Techniques are great at helping induce deep relaxation, deep sleep, check out this soothing relaxation technique and guided meditations from Sleep and Stress Expert at Stress Coach Training.

 

Clean And Tidy Bed And Bedroom

A clean bed and clean bedroom is an important aspect of good sleep hygiene.It helps us psychologically and physiologically feel more calm, relaxed, safe and secure. Anything that supports our mental and emotional wellbeing helps regulate our nervous system, helps is feel more psychologically supported by our environment, which is an important part of achieving good quality sleep.

 

 

Good Quality Sleep Helps Heal And Repair The Mind And Body

It is important to remember good quality sleep is a vital part of healing and repairing or mind, body and emotions. A healthier bedtime routine will help you do that. To remember these top tips and to start feeling more relaxed throughout your day download our free health and wellness bundle before.

If you would like more help with chronic insomnia check out Stress Coach Training’s – Deeply Soothing Guided Meditations For Sleep this also includes a bonus muscle relaxation technique and more, to learn more CLICK HERE

 

 

 

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Sleep Therapy – How To Treat Insomnia Naturally

sleep therapy how to treat insomnia naturally The World Of Health

Sleep Therapy – How To Treat Insomnia The Natural And Holistic Way

Why Sleep Therapy is becoming more popular and effective at treating so many insomnia and sleep disorders today. Sleep Problems is a major problem for millions of people around the world. In the UK it has become a growing problem in not just adults but in teenagers and children. In England alone, NHS statistics showed sleep disorder admissions for under-16s had tripled in just a few years in 2017 in-fact nearly 10,000 child admissions for sleep problems.

In 2011 a survey by the Mental Health Foundation ” said that a survey of the nation’s sleep habits found that 30% are severely sleep-deprived, putting them more at risk of mental health and relationship issues.” Sleep Problems in the UK, NHS website.

According to an online survey by Chemist4U.com and a global survey by Philips in 2018. Brits roughly get approx 34.5 minutes less sleep each night than most other countries around the world. Working out at about 8.76 days of less sleep a year. One of the reasons sleep therapy is more needed than ever.

Main Causes Of Sleep Issues Today

The main cause of sleep disorders today is stress and over-stimulation. Most of us spend more time engaged in mental doing, mental ruminating, mental processing than anything else. Even children spend a large chunk of their day hooked into addictive and distracting technology, obsessive thoughts. Rather than living in a more natural state of being. We have become so disconnected from our natural innate way of being that we are very disconnected from our body. And how our body naturally speaks to us. More and more of us are living further and further away from nature. To live and work in toxic, concrete, busy buildings, frying our brains and bodies with surges of EMF radiation, day and night. Is any wonder sleep disorders are becoming a pandemic problem in adults and children today.

Common Issues Of Sleep Disorders

We know that lack of good quality deep sleep, impacts our health and wellbeing, our mental, emotional and physical stress resilience. Adequate sleep is a necessary part of any stress management, health or wellbeing program. Poor sleep leads to a wide range of related health issues including

Low Mood and Depression

Lack Of Motivation

Lack Of Concentration and Focus

It can contribute to weight gain and obesity

Increased risk of high blood pressure and heart disease

Increased risk of diabetes and hypoglycemia

Poor performance and poor decision making at work

It can seriously impact one’s self-esteem, self-confidence

 

Biggest Sleep Snatchers

Some of the most popular causes of sleep disorders in the modern world is 

Stress, Anxiety and Over-stimulation

Technology Overload

Caffeine and Nicotine

Sugar and Artifical Sweeteners

Overstimulation of the mind

Lack of physical exercise

Toxic Environment

Noise Pollution

Other common problems include bad bedtime hygiene such as watching late-night TV, spending late hours on led, computer or mobile devices. Taking homework or work or even problems to bed.

A Sleep therapist can help you change your habits, your routine in a natural, stress-free way.

sleep therapy treat insomnia

Top Tips For A Good Night Sleep

A Nice Clean And Tidy Bed and Bedroom not only makes going to sleep more pleasurable. But can really help support a more calm and relaxed mind.

Reduce Food Stimulants such as caffeine and sugar as early in the day and evening as you can. If you have a sweet tooth or love your coffee, the best times to consume these stimulants is before 3 pm during the day. 

Learn to Relax, most people don’t realise how stressed, anxious and over-stimulated they are. The ability to relax and switch off is vital in helping you drift off into a deep sleep. Most Sleep or Relaxation Therapists or Sleep Therapy Program will teach you how to relax.

Exercise Early In The Evening, this not helps walk-off extra stress but improves heart rate and general wellbeing. And will, in the long run, help you have more energy. Most people today complain of fatigue or exhaustion that is caused by mental exhaustion not physical exhaustion. Unless you have a serious fatigue disorder like M.E, C.F.S or Lyme. Getting enough physical exercise during the day will, in the long run, support better sleep and better health. be honest how much time do you spend sitting, driving, watching T.V.

Switch Off Technology. Technological devices such as TV, computers, radios, mobile phones at least 30 minutes before bed. Electromagnetic radiation can not only affect your health and wellbeing but repair process during sleep.

Learn To Meditate. Meditation is something I suggest to everyone. Meditate throughout the day to keep your anxiety and stress levels down. The more calm and relaxed you are during your day, the more calm and relaxed you will be going to bed.

Switch To Natural Sleep Remedies.  Stop relying on prescription medication. Add sleep supporting essential oils to a warm relaxing bath. Encourage your partner to give you a nice relaxing aromatherapy hand or foot massage. Essential oils that can help aid sleep include Lavender, Ylang Ylang, Clary Sage, Frankincense and Vetivert. I use Lavender with ylang-ylang, or ylang-ylang with Frankincense. Doterra has some fabulous high quality and organic essential oils ethically sourced from the best growers around the world. You can check my online shop Click Here 

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