Babies, young children and animals usually have no problems sleeping if you remove the obvious obstacles such as hunger, fear and temperature, to name a few. As you grow older things change and what was once taken for granted is now the holy grail for many.
I had fallen into the trap of waking earlier and earlier to get all my new health promoting things into my day - oil pulling, meditation, Pilates, cycle ride and often all before 7am. I was WRONG! Over Christmas I gave myself a break and slept longer and better and shock horror, some mornings I didn't go for a bike ride or do my oil pulling. My health has improved and I am not falling asleep on the sofa like I used to in the evenings.
Most people realise the importance of sleep and hate that feeling of waking up un-refreshed and often more tired than when they went to bed. Do you realise just how vital it is to your health? We can survive without food for weeks, water days, but sleep deprivation can kill you and very quickly too. Your immune system is directly influenced by the amount and quality of sleep you get. So how to sleep better? Here are my top tips, the first section are commonly known ones, the second are my secret tips : -
Don't go to bed until you are tired.
Get up at the same time every day - weekends included.
Sleep in a totally dark room - use an eye mask if necessary.
Use ear plugs if you are a light sleeper.
Do not eat a big meal any closer than 3 hours before bedtime.
Avoid any caffeine after lunch time.
Remove the TV and all electrical appliances from the bedroom.
Make your bed a haven and use only natural materials such as 100% cotton and wool bedding.
Get a metal free bed.
Have a warm bath before bed.
Ensure the room isn't too hot or cold.
Only sleep, read or make love in bed.
Melatonin, a hormone which controls the day/night cycle is often depleted. You can buy a supplement from the US where it is totally legal.
My Secret Tips
Turn off the TV an hour before you go to bed.
If you must use your laptop install a free program like f.lux to simulate night time.
Before you settle down in bed grab a pen and pad and make a list of things you need to do/remember the next day.
Air the room by opening the windows every morning for at least an hour, even in the depths of winter.
Sleep on your right side with your legs bent and at a right angle to your body - this takes the strain away the heart and stops blood pooling in pockets.
Try not to move - you will get bored and drop off.
Count back from 300, very slowly and let your mind wander off and carry on where you left off.
Try a grounding sheet.
Breath only through your nose.
Hope these tips help you and if you have any of your own please share them.