Tips to Get a Good Nights Sleep Without Sleep Disorder Medicines

Sleep is as essential to us as food, air and water. You may be surprised to learn that researchers have discovered that getting an extra 60 to 90 minutes of sleep each night increases people's ability to concentrate, strengthens the immune system and decreases people's risk of being killed in accidents

You have heard the common phrase, "Get some beauty sleep." They dont call it beauty sleep for nothing! You can spend a fortune on skin creams and watch your diet, but you need your sleep for glowing skin. When youre fast asleep, the body goes into repair mode and regenerates skin, blood and brain cells as well as muscles. Hormone production takes place at night while people sleep. When you do not sleep, you hinder the hormone production, triggering a hormonal imbalance in the body that in the long run can be disastrous.

When you dont get a good nights rest, your brain may tend to become slow, your heart heavy and your stomach becomes sluggish. Lack of sleep will make you cranky, aggressive and unsociable. Taken to extremes, severe sleep deprivation causes disorientation and paranoia.

An estimated one out in ten people suffer from chronic insomnia. If you are one amongst these people, try the guidelines mentioned below to enjoy a good nights sleep before you decide to take any sleep disorder medicines.

* Transform your bedroom into a sleep sanctuary so it becomes an inviting place to rest and dream. Ban any reminders of your busy day, including television, which can over-stimulate you with troubling news or intense drama. Keep the room as cool as possible to encourage your body's natural drop in temperature through the night.

* Take a warm bath before you sleep but dont stay too long or you will drain your body of its vitality. You can add in some bath salts to help remove toxins.

* Inverted yoga postures can quiet down an overactive nervous system. However, make sure you learn yoga exercises from a professional. Trying these exercises yourself may land you in trouble.

* Do some form of exercise during the day. Even 15 minutes of exercise (at least half an hour before going to bed so your body will have a chance to slow down) will give your body the activity and oxygen it needs to help you relax and sleep better.

* Avoid any drinks with caffeine or chocolate for at least two hours before your bedtime. Caffeine is known to aggravate insomnia. Avoid alcohol even though its a nervous system depressant. Ironically, a couple of drinks can lead to sleepless nights.

* A glass of warm milk 15 minutes before going to bed will soothe your nervous system. Milk contains calcium, which works directly on jagged nerves to make them (and you) relax.

* Meditate, do deep breathing or just visualize something beautiful. Alternatively, you can read before sleeping or listen to some soft and soothing music with dimmed lights in your bedroom.

If you find that in spite of making use of all these tips mentioned above you are still suffering from a sleep disorder, please visit a doctor immediately.

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