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Natural Sleep Solutions ~ 4 of The Best for Improved Deep Sleep Tonight

October 12, 2018 By Fiddle Leave a Comment

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4 Top Natural Sleep Solutions for Improved Deep Sleep Tonight and Every Night!

Everything you do to care for your body is dependent upon getting enough quality sleep. Sleep deprivation due to various causes like bad diet and stress can cause untold health problems from weight gain to heart disease and even cancer. So natural sleep solutions are called for.
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If you struggle to get enough sleep at night, then your body can’t function to its full potential. It matters not one bit how much you exercise or how great your diet is.
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Yet, many adults and children have a hard time getting the sleep they need. Thankfully, there are many natural sleep solutions you can use to sleep better.
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4 of the top natural sleep solutions are discussed below.

1. Check Your Sleep Environment

The number one rule for sleeping well is having a comfortable, relaxing sleep environment.
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This starts with a good quality mattress. The general rule is to replace your mattress every seven to 10 years. If your mattress is old, sagging, or if you’re waking up with aches and pains, it might be time for a new one.
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When deciding which mattress to purchase, it’s important to look at the different types that are available. These could include memory foam, latex, innerspring, and hybrid.
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Each one offers different benefits for different sleep styles. Therefore, it’s important to know the pros and cons before making a selection.
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Most of us shop for just about anything online these days, and shopping for your new mattress is no different really. If you plan to purchase a mattress online, research reviews before making a decision. Additionally, remember to pay attention to warranty and return policies.
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Along with a good quality mattress, the rest of your bedding and nighttime surroundings play a major role in getting proper sleep as well.
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Even something as simple as clutter in your bedroom can make you feel stressed and, subsequently, interfere with sleep.
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Everyone has different sleep preferences. But most people get a more restful night’s sleep in a room which is completely dark, free of noise (except for white noise machines) and a cool temperature.

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2. Stick to a Regular Sleep Schedule

Our bodies have a natural circadian rhythm. When we follow that natural rhythm, we get better quality sleep.
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One of the best ways to make sure you’re working in tune with your body is to create a regular sleep schedule. This includes an evening and bedtime routine which you stick to consistently.
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Believe it or not, a good sleep schedule should start early in the day by getting morning light. Then, in the evening, turn down the lights and limit electronics as you get closer to bedtime. This is a signal to your body that it’s time to slow down and prepare for rest. Try to keep your sleep and wake times consistent too, even on weekends.
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Replace evening screen time with activities which help you decompress and feel calm. If you have worries, take time to talk with your partner or write down what’s on your mind. Doing this helps remove worries from your mine so they don’t disrupt your sleep.
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You can also try doing some yoga, which helps to balance the mind and body. Or you could also take a soothing bath and use meditation and breathing exercises to clear your mind before bed.

3. Adjust Your Exercise Routine

Getting regular exercise can help you sleep better by relieving stress and giving your body the physical activity you need. So set up a consistent fitness routine.
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However, the time you exercise is key. The reason is because exercising too close to bedtime may actually make you feel keyed up and make it harder to fall asleep.
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Take a look at your routine and see if you should try exercising earlier in the day.

4. Watch What You Eat and Drink

You know that eating right impacts your overall health, and sleep is no exception. Timing is key with food and drinks too, just as it is for exercise.
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In general, you want to limit the overall amount of caffeine you consume and cut back or eliminate caffeine later in the day.
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Many people think that a nightcap will help them sleep. However, drinking alcohol before bedtime can actually produce the opposite effect. Even if you fall asleep fast, alcohol can wake you up later in the night.
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Sugar, heavy foods, and unhealthy hydrogenated fats can all prevent you from sleeping well too.
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The good news is that general healthy habits and good sleep habits overlap. So you will sleep and feel better when you implement these strategies into your life.
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When you have trouble sleeping, it’s easy to overthink it to try and find some magic solution. In reality, sometimes all it takes is a slight tweak of your environment or routine to get that elusive sleep you need!
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Article by Julia Merrill
julia@befriendyourdoc.org

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Bring More Holistic Health Activities into Your Life ~ 4 Top Ones to Adopt

January 11, 2018 By Fiddle

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4 Activities to Bring More Holistic Health into Your Life

Holistic health – sometimes also referred to as alternative, integrative, or complementary health – might be a fairly new term or concept for many people.
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However, it is used to describe healthcare practices that have been used for generations. In fact, many “holistic” methods of healing the mind and body have existed since ancient times.
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Whether you’re dealing with a current health condition or are looking to proactively prevent illness, holistic healing practices can be one way to literally take your health into your own hands.
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Many people are uncertain about how to incorporate more holistic and alternative health practices into their daily routines. If you’ve been curious about trying holistic health but haven’t been sure where to start, read on for 4 expert recommendations.

Here are 4 health practices to try:

Yoga
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There is more to yoga than the stereotypical studio classes and tight pants. Before arriving in the Western world in the 20th century, yoga had been practiced for thousands of years in India.
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Traditionally, it was considered to be a sacred science for healing the body, mind, and soul.
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In addition to relieving stress and easing depression, yoga also improves flexibility, helps the body recover from injuries, build lean muscles.
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Ayurveda
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Yoga and its sister science, Ayurveda, have existed in India for thousands of years. According to V. Narayanaswamy, Former Professor, College of Indian Medicine, Ayurveda has existed as a medical practice for so long because it has “logical rationale” as its primary foundation and its belief system therefore does not change over time.

The word “Ayurveda” comes from the Sanskrit words “ayus” (“life”) and “veda” (“science” or “knowledge”), so its literal translation is “the science (or knowledge) of life.”
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Ayurvedic teachings include the prevention and treatment of disease by balancing the systems and organs within the body. This is typically accomplished using a combination of diet, herbs, yoga, and breathwork. Because no two bodies are the same, each Ayurvedic treatment method is custom-tailored to an individual’s unique body type, constitution, and specific needs.
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Meditation
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Like yoga and Ayurveda, meditation has been practiced for thousands of years.
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Mindfulness-based meditation practices help calm the mind, ease stress, reduce negative thoughts and emotions, and refocus on the present moment.

Additionally, meditation may contribute to improved immune system function. As a form of mind-body medicine, meditation teaches the mind coping mechanisms for handling stress and difficult emotions.
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For reasons that are not yet understood, this may play a role in reducing inflammation in the body, which has been linked to the immune system. This mysterious brain-body connection makes meditation a valuable tool for leading a healthy, happy life.
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Holistic Health for Addiction Recovery
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Activities such as swimming, yoga and meditation are beneficial to addiction recovery.
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These methods are particularly effective for coping with stress. They boost your mental, physical and emotional health and well-being.
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Best of all, they can be done either by yourself or with others. By joining clubs, taking classes, or attending events such as swimming competitions, it is possible to expand your social circle and make new friends, which experts say is important to recovery.

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Part of bringing more holistic and alternative health practices into your life involves some experimentation. No single holistic health practice works for everyone. We’re all different so it’s important to try new things and see what resonates with you.
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Eventually, you’ll find a holistic health practice that works for your unique situation, interests, needs, and health conditions.

Article by Kelly Coleman
colemankelly@consumerhealthlabs.com
Kelly Coleman is a freelance writer and research specialist. She loves volunteering for Consumer Health Labs, which aims to help consumers make healthy choices.