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Changes Affecting Sleeping Patterns


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We tend to think of sleep as a time when the mind and body shut down. But this is not the case; sleep is an active period in which a lot of important processing, restoration, and strengthening occurs. With today’s fast-paced lifestyles and overbooked days, insomnia strikes nearly everyone at some point and insufficient sleep affects judgment, mood, ability to learn and retain information. The best way to address sleep issues is to make changes in lifestyle and other herbal or natural cure therapies along with the guidance of a practitioner.
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Published in: Health & Medicine
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Changes Affecting Sleeping Patterns

  1. 1. Avoid Eating Late at Night- If you get hungry before bed, avoid having a heavy meal. Instead choose something light, like a small glass of milk and a low-fat non-sugary snack. Reduce intake of spicy, acidic and fatty foods- Eating foods that are very spicy, acidic or fatty can contribute to heartburn. When we lie down to go to sleep, heartburn is exacerbated as acid from the stomach leaks into the esophagus causing an uncomfortable feeling in the chest, which subsequently hinders sleep. Cut Down On Caffeine- Drinking coffee, tea and soda, or eating chocolate stopped four to six hours before bedtime. We all presume that it is the caffeine in our coffee that wakes us up in the morning, but are not aware that caffeine is often hidden in other foods too. Check food labels to avoid consuming extra caffeine before bedtime.
  2. 2. It is a unique combination of organic herbs and natural nutrient sources that is formulated to improve sleep quality and enable a serene state of mind. A tonic for the brain and nerves, it relieves stress and anxiety as well as improves memory. Benefits of Bio Sleepaid Tablets (a) BIO SLEEPAID TABLET is a unique combination of organic herbs and natural nutrient sources that is formulated to improve sleep quality and enable a serene state of mind. (b) A tonic for the brain and nerves, it relieves stress and anxiety as well as improves memory (c) With rejuvenating properties, it relaxes the muscles and enhances physical and mental vigor. (d) It has a strong anti-oxidant effect and is anti-ageing. (e) It uplifts the spirit and mood.
  3. 3. Exercise Early- Although it affects everyone differently, some people find that doing vigorous exercise just before bed keeps them awake at night while their body continues to recover. However, doing daytime exercise, even late in the afternoon, is a great way to boost energy levels for the rest of the day and help you get a good night’s sleep. Exercise is also known to relieve stress, which can contribute to insomnia.
  4. 4. DEEP BREATHING - With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. PROGRESSIVE MUSCLE RELAXATION- Progressive muscle relaxation is a two-step process in which you systematically tense and relax different muscle groups in the body. With regular practice, it gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of your body. This can help you react to the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind.
  5. 5. Mindfulness has turn out to be extraordinarily famous in current years, garnering headlines and endorsements from celebrities, commercial enterprise leaders, and psychologists alike. So, what is mindfulness? Rather than worrying about the future or living on the past, mindfulness switches your center of attention to what’s occurring right now, enabling you to be totally engaged in the present moment. Meditations that cultivate mindfulness have lengthy been used to reduce stress, anxiety, depression, and other terrible emotions. Some of these practices convey you into the present through focusing your interest on a single repetitive action, such as your respiratory or a few repeated words. Other varieties of mindfulness meditation encourage you to observe and then launch inner thoughts or sensations. Mindfulness can additionally be utilized to things to do such as walking, exercising, or eating.
  6. 6. Good sleep habits (sometimes referred to as “sleep hygiene”) can help you get a good night’s sleep.Some habits that can improve your sleep health: (a) Be consistent, Go to bed at the same time each night and get up at the same time each morning, including on the weekends. (b) Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature (C) Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom (d) Get some exercise. Being physically active during the day can help you fall asleep more easily at night.