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Every night sit comfortably in a chair and rest your head back, like you do at the dentist. Then start feeling that your legs are becoming loose, as if they are being taken away from you, cut loose from the joints. Then the hands – think that both the hands are not becoming loose and being taken away from you.
Then start thinking about the head – that it is being taken away, that you are being beheaded. This is a great way to unwind and reflect on your day.  Acknowledge the good and the bad and improvement will be inevitable in the future. Studies have shown that people stay healthier, sharpen mental focus and gain more power over their emotions when they meditate.  And can you think of anything more relaxing before slumber?
This will reduce muscle tension that has built up from your day’s activities.  Stretching before bed gives you a chance to transition to peacefulness and will improve your quality of sleep by allowing you to fall asleep faster and sleep more soundly.
These positive thoughts will leave you feeling peaceful and satisfied and will encourage pleasant dreams. Another positive way to end the day is to express your gratitude for those in your life.  Expressing your love to them will also make you feel loved and appreciated in return. Make a to-do list if that is what works for you, pick out what you plan to wear, decide exactly what you want to accomplish.  These will all make your morning run smoother.  We’ve all had to run out the door in the morning with one shoe on, no time for breakfast, teeth unbrushed, it is not a pleasant way to start one’s day! Researchers have shown just 45 minutes of relaxing music before bedtime can make for a restful night.  Put some of your favorite slow jams on sleep while you rest your head and enjoy while you wait to fall asleep. Organizing and getting rid of some junk can help you feel more accomplished before you hit the sack.  Even if it’s just putting away some clothes, you’ll be surprised about how much better you’ll feel when you go to bed and when you wake up to some tidiness! This one is pretty self explanatory.  I’m sure it’s been quite some time since you have had a nice bubble bath!  Light some candles and relax in the tub and I promise you’ll want to make a habit out of this! Matt has been involved in the fitness industry for over 10 years and has worked with, and helped countless individuals improve their lives.
TRY OUR #FITPLANWatch and see how our FitPlan system will get you into the BEST shape of your life! I decided to do some research to work out the best way to get a good night’s sleep on whim without taking sleeping tablets. Although I admit, when I first played it, I found the moving and exploding star pattern in the unending galaxy at the beginning of the clip quite mesmerising…. Subscribe to this blog:Enter your email address to subscribe to this blog and receive notifications of new posts and updates. Today, one of the biggest challenges that we are facing is catching up with our fast-paced life. Well, it truly does go well, till our sleep goes out of the window, like a sly cat and our lives begin to change.
Unfortunately, many people continue to blindly trust sleeping pills to catch on normal sleep. It might seem too good to be true but these are small steps that move you closer to a normal sleep.
Chances are that if you empty your brains of everything but the music, sleep will slowly take you in its embrace! When trying Progressive Muscle Relaxation, you might want to close your eyes for better results! There are many prerequisites to good sleep like lower than normal body temperature, dim lights and relaxed muscles.
Your concentration level is going to get better with time and you will definitely sleep better than before, without pills of course! This is what happens when you soak in warm water – your body temperature rises when you soak in warm water or stand under a warm shower but it drops again when you are out.
People who flex a muscle or two are likely to sleep better as compared to those who don’t exercise at all. Yoga not only sculpts your body and restores balance; it is known to have a relaxing effect on the muscles.
Agreed that you need your daily fix of coffee, it is strongly advisable to cut it down or at least, have it in the early evening hours.
Carrying your laptop to bed is almost like you are stuffing your brain with workload and then suddenly expecting it to sail to the land of dreams! Chamomile tea is a natural sleep-inducer, which is why it is known as ‘sleepy time tea’!

It has stress-relieving properties and is trusted to relax your body and mind, helping you to sleep better. Often referred to as Cognitive Behavioral Therapy (CBT), it is a great scientific method for people whose sleeplessness borders on insomnia. If you haven’t slept over a long span of time and it is getting to you, look up a therapist in your city and get an appointment at the earliest. Many studies have shown that the Valerian herb may reduce the time taken to fall asleep and thus help you sleep better. If you are not comfortable with supplement, you can even think of having Valerian tea an hour or so before you go to bed.
L-theanine can be understood as an amino acid and you can found it naturally present in green tea.
If supplements are not what you favor, just have green tea to get some L-theanine in your system, an hour before you go to sleep! If you don’t want to have any supplement, have certain foods that are said to boost the production of melatonin in your body. So, just get a bottle of lavender essential oil and sprinkle a few drops on a piece of cotton and place it under your pillow. Sleep is a scientific process but going to sleep is more psychological than we like to acknowledge.
Planning ahead will prevent the stress of running out the door unprepared for your day ahead. After college, Matt started his fitness career working in the trenches as a personal trainer for a big corporate gym. Whether it’s been working on my novel well into the small hours, or socialising with friends, it was a rare night when my head would hit the pillow before midnight. I need to be sharp as a tack when I clock on – not muddling through a drug-induced haze. Some people say they wake up more in the night if they drink wine, so this tip may not suit everyone, but I find it helps enormously.
I challenge you to go to bed, even when wide awake, and not feel sleepy in less than half an hour after reading when all snuggled up in bed. I’m more of a busy, easily bored, attention deficit-disorder, A-type personality, so when I first came across this, I admit, I was quite skeptical. And I guess that’s also why there are more than ONE MILLION SEVEN HUNDRED THOUSAND hits on the You Tube version. It is when our body heals, all damaged cells repair, the food is digested and the mind, re-energized. However, there are many effective ways through which a person can, in deed, sleep better without any help from sleeping pills.
However, it is important to note that chronic insomnia needs expert treatment and more than the remedies mentioned here. There is no point tiring yourself over it especially when it doesn’t give any results. The trick here is to loosen your body, close your eyes and let your brain perceive the sound waves.
Not just lack of sleep, it works beautifully for those days when your body feels sore due to exertion of a tiring day. Brisk walking or mild exercise at home will do just fine, as long as you are regularly doing it. However, if none of them were able to convince you, probably better sleep might prove to be an effective hook! Surya Namaskar, Shav-aasana, Shirshasana, Yoga has countless poses that have been benefiting people since ages. However, if you have trouble sleeping then you might want to distance that cup of coffee from your bedtime. Consequently, it doesn’t register the presence of sleep, leaving you squirming in sleeplessness. You can brew a cup of chamomile tea and pick a book of your choice, half an hour before sleeping. It increases your blood pressure and makes you want to rush to the bathroom quite a few times. You might need a trained therapist for this one, a sleep journal and a reality check about your habits!

Yes, there are many herbal as well as other supplements that claim to make you fall asleep. However, there may be some side effects too such as headache, dizziness, gastrointestinal problems etc. However, it is again recommended to consult your doctor before taking this supplement or tea as it can interact with certain prescription medicines. A research shows that L-theanine works by neutralizing the bad effects of caffeine without affecting its mind-energizing and fat-burning features. Then only a cup of tea AFTER an afternoon nap if heading out that evening and in need of a boost. However, it is almost like, to battle something dangerous, you are choosing something even more dangerous.
They affect blood pressure, are addictive and in some cases, have known to cause more harm than good.
It has been proven that bathing in warm water results in good and longer duration of sleep. When you hit the sack with lots of food in your stomach, chances are you will have poor sleep.
Also, if you are a pregnant or breast-feeding woman, you should avoid taking any kind of supplement, at least without consulting your doctor. This means when you take L-theanine supplement, your body gets relaxed and your mind calms down but drowsiness is nowhere in the scene! It is actually useful for treating disorders that affect your body’s clock that may get disrupted due to, say, jet lag. While experimenting, the subjects who sniffed lavender essential oil before going to sleep at night not only slept better but also felt more energetic the next morning. Let’s take control of our life and twist our schedules and habits a little, to squeeze in some good sleep! Just relax it so the mouth opens slightly, and start breathing from the mouth, not from the nose. So, some times, by skipping breakfast, by over-speeding or just by missing calls, we try and stay up to speed with life. You change sides, waiting for that one moment to arrive when you will drift off to sleep, but to no avail. However, consult a doctor or a medical herbalist before you take one otherwise they may, in the long run, prove to be a distorted form of your sleeping pills only!
This is something like the effect of nerve soothing music and is just the kind of relaxation sleep therapists want you to have.
Melatonin supplement can help with your circadian rhythm but it does not induce sleepiness. The research had concluded that lavender increases the slow-wave sleep which is the deep slumber where heartbeat slows and body muscles relax to give you better sleep at night and ample energy in the morning. After branching out and starting his own personal training business in San Diego, Matt soon developed the idea of Share It Fitness and started our (now highly successful) blog. The only danger is that I’m now so reliant on it, I wonder if I’ll ever be able to sleep without my iPad again? No big deal, it is fine, we tell ourselves, this is the least we can do, to fit in and make the most of our time. However, if you take it a few hours before you go to sleep, you may assist your body in natural production of sleep hormone properly. A fitness junkie himself, Matt knows the importance of incorporating exercise into your life.
So, you can think of having this supplement for better sleep but after consulting your doctor.
When he isn't working at Share It Fitness, you can find Matt running, biking, taking yoga, or pumping iron around San Diego.

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