20 Natural Sleep Remedies

20 NATURAL SLEEP REMEDIES USE AN AIR PURIFIER Eliminate Dust, Pollen, Pet Dander, LIMIT CAFFEINE Mold Spores, Bacteria, and Dust Caffeine taken 6 hours Mites from the air in your Bedroom before bedtime has AROMATHERAPY important disruptive effects on sleep Specially formulated extracts from plants, roots, leaves, or blossoms are IMPROVE YOUR DIET made into essential oils and can Fat-rich foods, simple improve sleep carbohydrates, sweets, and CONTROL SLEEP CLIMATE fewer vegetables have all been linked sleep deprivation Sleeping in 60 to 68 degrees Fahrenheit promote a MEDITATE thermoneutrality zone where sleep time is maximal Mindfulness Mediaion has shown HAVE A SLEEP SCHEDULE improvements in sleep quality and fewer symptoms of insomnia Go to bed and wake-up the at he same time every day to maintain a healthy sleep/wake cycle ELIMINATE NOISE Noise can jostle your slumber LIGHT THERAPY causing you to wake, move, shift between stages of sleep A light therapy system is a useful tool which can mimic outdoor light and help adjust your circadian rhythm TRACK YOUR SLEEP Use a Sleep diary or a Sleep tracker to understand EXERCISE your sleep habits Morning exercise lowers blood pressure and improves sleep quality BED IS FOR SLEEP ONLY No Work, TV, Technology, or SLEEP ORGANIC Pets in your bed. Your bed is for sleep only All-Natural Materials avoid the use HAVE A HOT BATH of glues, while eliminating the need for flame retardant chemicals Baths will raise your body USE A HUMIDIFIER temperature, and the drop when out will give you a sleepy feeling Water vapor will hydrate dry nasal and throat passageways making it MUSCLE RELAXATION easier to breath PUT DOWN THE TECHNOLOGY Progressive Muscle Relaxation will calm your mind and relax your body Blue light from our phones and tablets suppresses melatonin and shift circadian rhythms AVOID ALCOHOL Alcohol creates daytime drowsiness, waking up not SLEEP IN DARKNESS feeling rested, headaches and irritability Artificial Light can either prevent you from falling asleep, or make it difficult to fall back PROTECT YOUR BED asleep if you are awoken during the night Keep your bed free from Allergens, dust, dust mites, bacteria, and bed bugs are all nuisances that can hinder healthy sleep