Sleep Well. Nishant Baxi
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ep Well
Nishant Baxi
© Nishant Baxi, 2020
ISBN 978-5-4498-5799-6
Created with Ridero smart publishing system
Sleep Well
A Natural Remedy Guide for Healthful Sleep
Nishant Baxi
Table of Contents
SLEEP WELL 1
A NATURAL REMEDY GUIDE FOR HEALTHFUL SLEEP 1
CHAPTER 1 5
BEHAVIORAL CHANGES FOR HEALTHY SLEEP HABITS 5
CHAPTER 2 9
SELF-HELP SLEEP TECHNIQUES 9
Color Therapy 9
Physical Activity 11
Relaxation through Meditation 12
Simple Respiration: Breathing and Relaxing 13
Music and Sounds for Sleep Induction 14
Reducing Your Evening Stimulation 16
Stay Away from Internal Stimulants 17
Your Diet Matters 18
Get Rid of Anxiety and Worry 20
Bath time 21
Your Body’s Natural Hormones 23
The Benefits of Chamomile 24
The Soothing Properties of Lavender 25
The Medicinal Use of Valerian Root 27
A World of Other Herbs 29
Vitamin & Mineral Supplements 31
Conclusion 33
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Introduction
Everyone experiences trouble sleeping once in a while. While this may be inconvenient, it’s often temporary. When occasional sleepless nights turn into a regular occurrence of many nights in a row with interrupted sleep, you might have a sleeping problem.
When you don’t get enough sleep for an extended period of time your tiredness impacts every part of your life. Physically, you might notice a decrease in your productivity and daily activities. Emotionally, you may experience relationship problems or a change in your personality. Mentally, a chronic sleep problem can create stress and anxiety.
There are three categories of sleep deprivation and insomnia. The first stage, called “initial” insomnia, is when you first realize you’re having difficulty achieving a sleep state and occurs when it takes longer than a half an hour to fall asleep. “Middle” insomnia is when you have difficulty staying asleep. Once awakened, you stay awake through the wee hours of the morning. The most sever level of insomnia is “late” or “terminal” insomnia. This is when you wake up early in the morning and stay awake after sleeping less than 6 hours.
There are a variety of reasons that you may be having trouble sleeping. If your insomnia is due to a medical condition, your doctor will be able to provide you with suggestions and appropriate medical attention. If it’s determined that your sleep problem is due to a medical condition, the condition will be treated with the intention that this will in turn treat the insomnia.
On the other hand, if your sleep difficulties are occurring because you are stuck in a cycle of sleepless nights, or your insomnia is due to your inability to reach a state of inner peace needed to achieve sleep, this book is for you. Here you’ll find healthy options to try before taking potentially harmful and habit forming prescription sleep aids.
In this book you’ll learn about:
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– Preparing the perfect sleep environment
– Relaxation techniques
– The role of exercise and diet in your sleep health
– How to quiet your mind to promote good sleep
– Beneficial natural supplements
When following the tips in this book, you will have all of the tools needed to stop tossing and turning at night and start enjoying a full night’s sleep, naturally. You will wake up feeling rejuvenated and attentive, instead of exhausted and restless. Prepare yourself drift off to dreamland naturally!
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Chapter 1
Behavioral Changes for Healthy Sleep Habits
Habits at Bedtime
It is essential that your brain has consistency by creating a bedtime schedule so that your body can learn how to fall asleep without medication. Create a sleep strategy to determine the best routine, and plan to follow the routine for one to two weeks before making any alterations.
Your sleep strategy should include:
– A regular bedtime
– A consistent wake time
– A record of any natural supplements you have tried
– Routine activities that are not stimulating such as brushing your teeth or reading
Moving through a regular bedtime process will signal to your brain that it’s time to go to sleep. The desired end result of having a sleep strategy is regular sleep that’s restful and refreshing.
Plan to get 7—8 hours of sleep nightly, and don’t allow yourself to oversleep. If you wake up the same time every day you’ll establish a routine. Avoid naps during the day because your body will be confused, and it will interrupt your sleep pattern. You can’t bank extra hours of sleep, and trying to sleep later in the morning to make up for sleep lost overnight will leave you feeling tired.
Every person has different sleep habits, so be patient while you work through the process of finding the sleep plan that works best for you.
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Sleep Environment
In addition to a regular bedtime schedule, it is important to make you bedroom a place that is conducive to sleep. The more