Set a regular bedtime and wake time. It is important to set a time at night to go to bed. Establishing a natural circadian rhythm will greatly increase quality sleep at night. Pick a time when your body naturally becomes tired. When this time has been established, try to maintain the same sleep time despite temptation to stay up on weekends. If it is necessary to change the bedtime, make adjustments in small increments. It is inevitable to lose sleep due to circumstances. The best way to recover this loss of sleep is to take a daytime nap. Many individuals make the mistake of waking up later to recover. Taking daytime naps will help to maintain the circadian rhythm.

The most common enemy of sleep is our bedroom. The sole purpose of the bedroom is for rest and relaxation. Some individuals use the bedroom to watch television or read a book before going to sleep. The body associates the bedroom with a mental stimulus and not a relaxing environment. The first step to reclaiming the bedroom is achieving a comfortable environment. Remove all electronics from the bedroom. A telephone is acceptable on a low set ring tone. If possible eliminate any outside sounds such as barking dogs or loud neighbors. Using a white noise machine will help to eliminate outside stimuli. Earplugs may also help. Keep the room dark and cool by using curtains that eliminate light. These curtains can also block out heat which also helps to keep the temperature of the room down. Ensure that the temperature is set to approximately 65 degrees Fahrenheit. A bedroom that is too hot or cold interferes with quality sleep. Use bed linens that are weather appropriate.

Quality sleep can be achieved with an established circadian rhythm and reclaiming the bedroom. By doing these things, the body will make mental associations that trigger a natural relaxation for sleep. Natural sleep treatments help to enhance the quality of sleep at night. Utilizing these natural treatments for sleep does not produce a groggy aftereffect. Many natural sleep aids allow the individual to wake up feeling refreshed and energized for the next day.

We have all heard it at some point of time or the other, but very few realize how the right sleep can help us lead a healthier and fitter life. I have even heard people say that a good diet and proper exercise is all that the body needs to stay healthy. This is absolutely wrong.

By “the right sleep” I don’t mean sleeping long hours daily. Neither do I claim that “the right sleep” alone can let you lead a healthy life. Instead, a sound sleep, without even the little bit of disturbance and distraction, is what we require to let our body and mind the time it needs to rest and rejuvenate.

While we are sleeping, the body repairs the damages it sees throughout the day, and grows new cells, which is the required maintenance work that keeps our organs and brain in the right shape.

This is just like a machine. If you overwork a machine without giving it a break and maintaining it properly, it will break down, no matter how much fuel you supply it with.

So how do you ensure that you can the right sleep to keep your mind and body fit?

1. Make sure you sleep at least 6 hours every day – absolutely no disturbance should be there to wake you up during this time period.
2. Don’t sleep with bright lights on. Turn the lights off completely or use very dim lights if you must.
3. Take a shower before you go to sleep. This helps you fall asleep better.
4. Try reading a book in bed if you find sleeping a bit tough with your mind wandering off here and there.
5. Listen to soft music while you are in bed. Make sure you don’t listen to something too loud. Use an auto timer to switch the music off automatically after a while.
6. Make sure you are comfortable with the mattress and the bed.
7. Put your phones on silent mode.
8. Drink heaps of water and fluids through the day.
9. Try exercising every day in the morning for around 15 to 20 minutes – simple aerobics.
10. Try meditating before you go to sleep.

These tips can help you give your mind and body the right level of sleep it requires to stay fit and healthy, every day!

Poor Sleep

Sleep apnea is when your airway collapses and causes a vibration of the tissues. That vibration is also called snoring. Sometimes, the symptoms of sleep apnea are more severe causing suffocation and even asphyxiation. Not being able to breathe while sleeping is frightening. Not only is it life threatening but it can diminish the quality of life. Sleep apnea also disrupts normal sleep patterns which can lead to feeling tired all day.

Many have tried so many things to prevent it. From nasal sprays, mouth guards to various products chemically formulated to increase airways. We’ve all heard of breathe-rite strips which can feel like duck tape being ripped off your nose for those who have tried it. There are also several devices that some insert into the nostrils to keep breathing easy but it seems that by far naturally formulated oral products work the best. Whatever you decide to do to remedy blocked or collapsed airways it must be effective and not be the cause other health problems.

Some persons with particular medical conditions are more at risk. Diabetics have a greater challenge managing their diabetes due to insulin resistance if they suffer from sleep apnea. How many of us have high cholesterol. Experts have found that persons who had severe sleep apnea ate a diet that was unhealthy and that included high cholesterol, fat and saturated fatty acids. Also, if you are one of those persons who eat a large portion of food late or just before bedtime you are risking poor heart function necessary for healthy breathing.

It is recommended you eat earlier, at least several hours before bedtime, avoid high cholesterol foods and if you are already experiencing trouble breathing while you sleep or snoring look into a natural product to help manage and control it until your body returns to normal respiratory function.
Do you have any thoughts or other recommendations? If you do we welcome your remarks. Otherwise, sleep tight and breathe easy.