How to get a Great Night's Sleep - Step 2

 

A busy life is the standard for many. It can seem that each day contains new demands placed on you. At the end of the day, do you attempt to make a mental to-do list? Do you ever feel that you will probably forget something? Do you worry? Stress occurs when you perceive that demands on you exceed your capacity to cope1.  

According to the American Psychological Association, stress can result in serious health conditions including insomnia, a weakened immune system and other serious health issues1.

Your mind works hard so give it a break. In addition to the mental and emotional ease you deserve, you will be rewarded with better quality sleep.

Step 2: Relax your mind and emotions 

Here are some mental and emotional relaxing tips for better sleep. 

    • Do something relaxing you enjoy to unwind2.
    • Exercise, take up a relaxing activity such as yoga, deep breathing and eat healthy1.
    • Smile and laugh more. Talk to a friend about anything stressing you1.
    • Unplug. Light from a TV or digital device suppresses melatonin production and stimulate the mind rather than relaxing it. Read a book, listen to music or try relaxing exercises instead. Make relaxation your goal instead of sleep.
    • Perform a mental system back up by making a simple to-do list so you can clear your mind. Keep it at your bedside.

    Next are some other good practices to help you regenerate your natural sleep cycle.

    • Set a regular bedtime and routine2.
    • Take a warm bath2.
    • Darken your room when it is time to sleep and keep noise down2.
    • Avoid large meals, caffeine and other stimulants at night2.

    Faithfully following a good routine will result in improved sleep quality. If you’re still having trouble, NutriRain’s Sunshine can help support mental and emotional clarity and relaxation. NutriRain’s Delta Sleep support physical and mental relaxation. When taken together, the result is a complete sleep experience addressing mental, emotional and physical relaxation promoting a restored natural sleep cycle.

    References:
    1http://www.apa.org/helpcenter/manage-stress.aspx 
    2http://www.helpguide.org/life/sleep_tips.htm

    How to get a Great Night’s Sleep – Step 1

    Wouldn’t you love to drop your head on your pillow and wake up 7-8 uninterrupted hours later, refreshed? There are four stages of sleep, and if you’re not getting a full night’s sleep, chances are, you’re not reaching the fourth, and most restorative stage: Delta Sleep (named for the increase in delta brain waves—very important to your mental abilities).

    A good night’s sleep also facilitates the organization of long-term memory. Someday, you’ll want to tell your grandchildren about your daring exploits while you were young. It’d be great if you could remember them. Sleep also integrates new information into your memory. So those Spanish Lessons for your cruise this fall? They’d go much better if you get enough sleep.

    My favorite is that effective sleep provides physical regeneration—you know, repairing and renewing of tissues and nerve cells to keep us young and healthy. This is why you are told to “get plenty of rest” whenever healing from sickness (strengthens the immune system) or recovering from physical damage (sprains, wounds, etc.). Sleep also neutralizes neurotoxins (good-by brain fog) and restores normal levels of chemicals in our bodies (time to feel great again!).

    Restoring a natural and healthy sleep pattern may take a little time (you didn’t get where you are overnight) and is usually accomplished by implementing a combination of solutions. Since most people reach for supplements first, I will talk about effective supplementation to help restore your natural sleep. Additional steps will be discussed in upcoming sleep posts.

    Step 1: Supplements:

    Sleeping Pills: Prescription or OTC? This WebMD article outlines the risks of using OTC or prescription drugs. These are not designed to restore natural sleep and can become addictive, impair memory and interfere with restorative sleep.

    What about Melatonin? Melatonin is a hormone produced naturally in the pineal gland at the base of the brain. It is important in regulating sleep but production by the body decreases with age. C13H16N2O2, or “5-methoxy-N-acetyltryptamine widely known as Melatonin found in dietary supplements is a synthetic compound produced in a laboratory. Synthesized melatonin is recommended only for short-term use and may include minor side effects.

    The Natural Alternative: Nature provides plant based solutions that are effective and safe. The main ingredient to use is Valerian root (Valeriana officinalis) known for its sedative, soothing and calming properties. Valerian in fresh extract form soothes and relaxes nerves which help relieve stress, insomnia, and nervous tension. While Valerian is widely used in dry powder form found in most sleep aids, the dry powder form will only calm nerves and therefore does not aid sleep as effectively as fresh Valerian extract.

    NutriRain's Delta Sleep contains fresh local Valerian root extracted within hours of harvesting using our proprietary PhytoSorb cold percolation extraction process for peak potency and effectiveness.