Optimal Sleeping Support and strategy advice
Optimal Sleeping support and strategy advice:
Essential sleeping tips:
Optimal Sleeping support and strategy advice:
Essential sleeping tips:
1. Make sure you are tired.
Do some exercise during the day, but not close to bedtime or exercise may stimulate you. If you need to exercise at night combine SleepDrops with Essential Sleep Nutrients.
2. Develop a regular sleep routine.
Go to bed at the same time each night and get up at the same time each morning 8 hours later. Even in the weekend to get into a good sleeping pattern. Have a wind down period before bed with no stimulating activities involving the TV, computer, electrical device or intense physical activity.
3. Minerals for relaxation.
Mineral deficiencies are a leading cause of sleep disturbances. Minerals are lacking in our food chain. Minerals taken before bed can have a positive impact on naturally sedating the nervous system. They help neurons to “fire” more functionally or more specifically stop them from over firing. SleepDrops are even more effective at promoting sleep when combined with minerals. Combine SleepDrops with our Essential Sleep Nutrients.
4. Reduce Stress.
Cortisol, a stress hormone, is stimulating by its very nature and can have a serious impact on your ability to fall asleep. Do all that you can to mitigate the stress in your life. Our DayDrops are formulated to support mood, nervous system function, target stress resistance (in other words help you to cope at a biochemical level) and to stop you craving sweets, chocolate and caffeine. If you find you have a second wind from 10pm until 1am and become energized at this time, or you go to sleep and wake again and hour or two later – cortisol may be an issue for you.
Reduce cortisol by these tips; Make sure you are in bed by 9:30 with the lights out by 10pm. Take essential sleep nutrients and DayDrops during the day to help with cortisol clearance. Change your life; introduce stress reducing activities such as yoga, meditation and regular exercise.
5. Monitor your fluid intake.
Don’t over drink during the day or night otherwise a full bladder can stop you getting to sleep and wake you up in the night.
Our bodies want on average 30mls of good quality water per kg of body weight per day. Our kidneys prefer it is we only drink a maximum of 200mls per half hour. If you are waking during the night to go to the toilet then stop all beverages at least 1.5 hours before you plan to retire for the day.
6. Thirsty in the night?
Rather than a glass, keep a drink bottle with a sipper top or lid next to your bed with fresh water in it each night. If night thirst becomes a real problem you may not be using your water adequately during the day. Try adding some Biotrace Elete drops or CMD minerals to your water. Or a cheap option is a very small pinch of salt on your tongue each morning and night for 6 weeks. (Avoid if you have high blood pressure).
7. Naturally relaxing foods/tryptophan containing foods.
Turkey, bananas and almonds are natural tranquilisers because they contain tryptophan which is a “feel good” neurotransmitter that has a role in the sleep cycle. Having a small amount of protein on a cracker right before bed helps provide the amino acids you need (from the protein) and the cracker helps to cross your blood brain barrier.
8. Consume caffeine sensibly
Both coffee and tea have valuable nutritional qualities (e.g. antioxidants). However due to their stimulatory nature, it’s advisable to limit consumption to 1-2 cups per day and not to consume after 2:30pm. It can take up to 9 hours for the caffeine to be processed by your body. As an alternative consider drinking decaffeinated coffee or caffeine-free herbal teas.
9. Avoid all recreational drugs.
No matter what – yes including those which you believe are helping you to go to sleep. They are not helping you!
10. Avoid alcohol.
Don’t use alcohol as a sedative to get you to sleep; it does not promote good quality sleep. You don’t get the full phases of sleep and it will often wake you between 12am and 3am which according to Chinese medicine is the liver time.
11. Prepare for tomorrow.
Check your schedule as you finish work for the day so you are not wondering if you have forgotten anything for the next work day. Make a list of everything you need to do the next day.
12. Listen to your inner voice or subconscious mind.
Keep a nice diary or notebook and pen by your bed. Any thoughts that keep you awake or wake you up in the night time can easily be recorded, then you can go back to sleep without worrying that you might forget about them by morning.
13. Wash your worries away.
A warm bath helps your muscles to relax. Research has shown a hot bath or shower half an hour before bed helps bring about a change in your body temperature which is needed to fall asleep.
14. Temperature regulation.
Make sure you are not too cold or too hot. Be sure to wear wool next to your body in winter to keep your core body organs warm. If you do wake too hot or too cold, do something about it straight away.
15. Don’t keep an alarm clock next to the bed.
They emit radiation and the light can stop your body from sleeping properly. If you must have one as an alarm clock set it and put it into a drawer where you can’t see the light.
16. Snooze control.
Make snooze control rules. There is no point in hitting the snooze button every 5 or ten minutes for an hour. This is a wasted opportunity to keep sleeping. Give yourself no more than 3 chances to hit snooze and then that’s it – up and at it!
17. Switch off your mind.
If you have a busy mind and cannot switch off or stop the mind chatter take 1-2 drops more of your SleepDrops each minute.
18. Listen to CD’s.
Listen to the Delta Sleep CD part of the Sleep Support System to help promote the deep restorative sleep phases. Or try listening to relaxing music, guided meditation or self-hypnosis that will help encourage you to go to sleep. These are highly effective for many people. But make sure you turn the music off once you are finished. Have an easy turn off system such as only having to push one button or shut the lid on your laptop.
19. Reduce Noise.
Use ear plugs that are soft (industrial grade) to reduce outside noise so you can pop them in your ears and be comfortable. If you are sensitive to noise you will most likely respond to some magnesium supplementation before bed. Tinnitus or ringing in the ears often responds to magnesium as well. See our Essential Sleep Nutrients for more information.
20. Relaxation training.
Tense you muscles then relax them.
This is a way of training your body to remember what it is like to relax – if it has forgotten.
Lie down on your bed and starting with one side of the body, start by tensing your foot and then relaxing until you get to the top of your head. Then imagine slow, gentle waves of relaxation moving down your body.
21. Breathing Techniques.
Deep slow breathing can reset your nervous system and induce a state of relaxation.
Breathe slowly in and out. You want to gradually increase the count both in and out until you can do it for the count of 9 “in” and “out” for the count of 11.
22. Do not fall asleep with the TV on.
You might think that it is a sedative but it stops you from being able to enjoy the full phases of sleep and stimulates your nervous system! Turn it off please.
23. Stop interacting with your cell phone or computer.
Avoid screens of any kind at least 1.5 hours before you want to go to sleep. It has been scientifically proven that interaction such as texting, facebooking etc. can delay sleep onset by 1.5 hours.