03 | Blog by Hellinde Modeste
How To Improve Your Sleep (Part 1)
Hallo dear Readers,
Today, I would like to give to you some TIPS ON HOW TO IMPROVE YOUR SLEEP.
If you do not have enough sleep you are just not going to be healthy and inevitably you will get sick. The mind requires proper sleep to be able to focus. Insomnia affects your day. The amount of sleep you need changes. Each one of us also has their individual sleep need. Minimum is a 6 hours night’s sleep but best would be an 8 hours restful sleep. Young people need more hours while older people may need less. It is also possible that you need a little more or less sleep depending on what is going on in your life. With the right amount of good restless and deep sleep your memory and mood is improving and you are more energetic. Regular periods of sleep are the key to a healthy body because during the sleep your body renews itself.
If your “busy brain” keeps you awake at night or you have trouble to fall asleep try one of these natural remedies:
Maybe practice yoga, put a few drops of lavender essential oil on your pillow, drink a glass of warm almond milk (soy or oat milk) with maple syrup (or date paste) or a chamomile tea will be helpful.
If none of these work for you then take one of the following:
Take the nutritional supplements L-Tryptophan. L-Tryptophan is an amino acid that feeds the brain to produce its own melatonin and GABA, which promotes serotonin production.
The Chinese herb that shuts off mental chatter is called Honokio (the extract from magnolia bark) and it also reduces stress and anxiety that might keep you awake.
Passionflower has been used for centuries as a solution for sleeplessness, and it has a positive side effect: It relieves muscle aches and other discomfort that could keep you awake. The right dosage is 320 mg to 480 mg.
There are people that take Melatonin supplement, but I personally would not take Melatonin. Melatonin helps regulate your day/night cycle but it makes most people feel tired in the morning and has other negative side effects. Light is important for the brain to produce Melatonin. So be sure to spend time outdoors in the sun (minimum of 30 minutes daily) even if it is cloudy you will get enough light.
Make sure that you get enough Vitamin B’s with your food or take a Vitamin B-complex daily to get the right levels of B1, B6 (which takes care how and what you dream and remember). Vitamin B12 and B9 (Folate) are very important as well.
You will get the most beneficial sleep if you start bedtime before midnight. Lost sleep is lost forever and it can make your life miserable. Many cultures engage in an afternoon siesta, this can increase productivity and creativity.
The ancient Greek thought of sleep as a gift from the Gods.
In my next post I will add some more information and will give you a “Not to do” and a “To do list” on how to improve your sleep.
Wishing you a good week and a perfect nighttime.
(Published on September 21, 2015)
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