HOW TO GET SLEEP: Natural Sleep Made Simple | Tips to Cure Insomnia

by Percival J. Meris on May 9, 2011

Natural Sleep

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Natural Sleep Photo Courtesy of Dreamstime

THE NATURAL SLEEP METHOD IS HOW TO GET SLEEP AND CURE INSOMNIA BEST. Most of us have experienced some form of insomnia at one time or another – some occasionally, others habitually. This article presents a method of natural sleep made simple for both the chronic and the occasional insomniacs.

Understanding the Sleep Phenomenon

To understand why we cannot sleep, we have to understand what makes us sleepy.

The rise in the level of a hormone, known as melatonin, in our bloodstream is responsible for the feeling of drowsiness, which each of us experience before we sleep.

As daylight fades, the pineal gland at the base of the brain begins to increase melatonin release into the bloodstream. This causes the lowering of body temperature and blood pressure, and heightens the feeling of tiredness.

In contrast, the body begins to experience increased blood pressure and temperature, when it produces serotonin and cortisol at the first sign of day. This, on the other hand, helps the body transition into an awakened state.

It is the body’s circadian rhythm that dictates the proper timing and release of these hormones. To maintain regularity, it has to sustain proper balance between melatonin and serotonin-cortisol releases.

A prolonged imbalance often results in a number of sleep disorders. Therefore, anything that disrupts the normal release of melatonin also disrupts a person’s natural sleep patterns.

The Damaging Effects of Insomnia

It is normal to experience sleeplessness or insomnia every now and then. What is not normal is if the insomnia is recurring or chronic. This type of insomnia is a disease, which should be addressed immediately.

You have insomnia if you have difficulty falling asleep or getting back to sleep.

Insomnia makes you feel lousy during the day. Untreated, it could lead to other complications. Your immune system runs the risk of breakdown. You could develop depression, headaches, and weakened resistance to diseases.

Your social relationship suffers because of your irritability and intolerance. Inefficiency creeps into your work. Your inability to fully concentrate could lead to costly mistakes or even fatal accidents.

Artificial vs. Natural Sleep Induction

Resorting to drugs or sleep medication is the last thing I would advise to remedy sleeplessness. They can end up causing more problems than they attempt to solve.

After a drug-induced sleep, it is common to awaken with a groggy feeling, a sign that sleep has not been restful. This feeling takes some time to wear off.

Moreover, a body dependent on sleeping pills becomes tolerant of them. This means that in due time these pills becomes ineffective in bringing about sleep.

The natural sleep method not only works better and quickly in most cases, but is also relatively safe and effective. Those who opt for the natural sleep method experience pleasant feelings and improved over-all health, as added benefits to solving sleep issues.

How to Get Sleep Naturally

If you suffer from insomnia, it is best to rule out any underlying medical problem first by getting a check-up from your physician. If found healthy, take a look next at your dominant emotional state or your daily lifestyle habits.

Practice Relaxation Techniques Before Sleep

A stressed or overly stimulated mind will keep you awake for hours. The only antidote is a bit of relaxation before sleep. Here are some common techniques used for this purpose:

  1. Listen to soothing music.
  2. Any type of music, for as long as it brings about both physical and mental relaxation, will do. It could be modern, jazz, or classical. Some find nature sounds, such as ocean waves, chirping birds, or pouring rain perfect ways to calm down and ready themselves for sleep.

  3. Read a good book.
  4. Reading a good book is also a common way to transition from a stressful work day into a more relaxed state in the evening. The content should in no way stimulate your mind. Instead, it should usher you from an alert to a relaxed status.

  5. Take a warm bath.
  6. A nice warm bath before bedtime is very relaxing way to pamper yourself. The mild temperature soothes the nerves, and restores normal blood flow throughout the body. It decongests the tight sensation felt inside the chest during stress, and opens up the air passages to the lungs, allowing you to breathe a sigh of relief.

  7. Drink relaxing herbal tea.
  8. The best relaxing herbal teas known to health enthusiasts are Chamomile, St. John’s Wort, and Valerian. You can take them in supplement form or as part of an aromatherapy treatment.

  9. Do some gentle Yoga.
  10. Doing Yoga before bedtime assures you of a good night sleep. The physical aspect of Yoga (stretches and breathing) releases muscular and nervous tensions, and energizes the body. The mental aspect (meditation) focuses the mind, and calms it down from its restlessness.

    For some people, doing Yoga immediately before bedtime is counterproductive. The energy boost gained from the exercise keep them awake for hours. If this is true with you, move your schedule a little farther away to give yourself enough time to settle down before bed.

You might want to consider doing all these sequentially-simultaneously in one evening. Do your Yoga first, and then take a warm bath. Finally, on bed listen to soothing music as you read a good book while sipping herbal tea. …Have a peaceful evening, my friend.

Take Foods That Can Help You Sleep Better.

The foods that help you feel sleepy are those that contain tryptophan. You can find this in foods that contain protein.

Add to this a diet consisting of plenty of fruits, vegetables, and whole grain. The resulting health makes you feel wonderful. When you feel wonderful, you get to sleep more easily.

Take a light meal early in the evening, so that you do not go to sleep on a full stomach. If you get hungry later, take a warm glass of milk to tide you over and help you sleep better.

Create a Bedroom Environment, Conducive to Natural Sleep.

Consider lighting, temperature, and susceptibility to noise in creating a bedroom environment conducive to natural sleep. These features all contribute to your ability to fall asleep and stay that way throughout the night.

How to Get Sleep: My Recommendation

There are more than one way to help yourself get a good night’s sleep. But the best methods all have something in common – they are all NATURAL, and don’t rely on addictive and dangerous drugs.

You could experiment on different methods, but if you want a shortcut, take a look at Jenelle Jordyn’s Natural Sleep Made Simple.

This easy-to-understand guide will put you on the fast track to getting a good night’s sleep the natural way. With all the natural solutions provided in this guide, there are plenty of options to choose from.

If getting to sleep is your problem, get started today, and discover the secrets of natural sleep.

Recommended Supplementary Products for Promoting Natural Sleep

Click on the arrow button at the lower right-hand corner of the carousel to view the contents of the following products.

Made from natural ingredients, these products are drug-free and safe. You may use them to supplement the suggestions above to promote natural sleep.

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{ 2 comments… read them below or add one }

RaZZZ May 15, 2011 at 7:40 pm

For a period I worked nights shifts from 10pm to 7am. When I drove home in the mornings, the route was exactly facing east so the sun was blazing right in my directions. Telling my body “Get up! It’s morning” Then I’d arrive home to sleep and naturally, could not. I used Melatonin for only 2 weeks to reset my bodies sleep clock, also know as your circadian rhythm. It worked amazingly! You can find loads of sleeping tips in the FREE ebook Get To Sleep Now! at http://www.instantlyfallasleep.com
MELATONIN is a naturally occurring hormone produced by the pineal gland, located in the centre of the brain. This hormone helps us fall asleep by chemically causing drowsiness and lowering your body temperature, and the melatonin signal is also part of the system your body uses to regulate your sleep-wake cycle.
Production of melatonin occurs during darkness, giving it the nickname “hormone of darkness”. High doses of melatonin have been shown to increase a person’s REM sleep time and dream activity throughout the night. It’s meant to be taken 30 to 90 minutes before hitting the sheets; it acts as a mild hypnotic, causing melatonin levels in your blood to rise before your brains own production accomplishes it.

Percival J. Meris May 17, 2011 at 12:49 pm

Thank you, RaZZZ, for your comment about melatonin. Thank you also for the link. Readers of this article will find your comment and link enriching.

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