Getting a good nights sleep, can be simple.

SECRETS TO BETTER SLEEP!!

If you suffer to sleep at night and need some advice that might turn your nightmare into a fairytale, I've got just the solution.



10 Tips for better sleep during pregnancy

Waking up at the same time everyday helps maintain your body's circadian rhythms(the body clock) and encourages you to fall asleep at the same time every night too.
Make lunchtime your cut-off for coffee and chocolate - It takes 7 hours for caffeine to leave your system!Caffeine stimulates the brain and will keep you tossing and turning if you have it at night.
Try to fit in a yoga session or some light exercise after work to help you wind down.Keep dinner light, and pass on spicy, rich foods and strong cheese- both of which can keep you awake.Don't stay up after midnight answering emails or surfing the internet. The light of the computer screen disrupts your natural winding-down rhythm.Don't be fooled by a nightcap.

Alcohol may make you feel drowsy but later on it bites back and get interrupted sleep. Rather stick to water as the last drink for the night or enjoy a hot cup of camomile tea before you get to bed.As bedtime nears, dimming the lights to stimulate dusk helps the body relaxnaturally. Limit stimulating influences such as the TV, loud music or too much chatter. Rather read a book or magazine till you feel drowsy.

The brain at work:

During the night our sleep goes in cycles and in each cycle we usually pass through5 phases of sleep.

Stage1: This is a light sleep you can drift in and out of. You are easily awakened.
Stage2: You are moving into a medium sleep area. Your eye movement's stop and your brain waves become slower.
Stage 3: extremely slow brain waves called delta waves begin to appear. You are now fast asleep.
Stage 4: Here the brain only produces sluggish delta waves. This is known as deep sleep. This is the valuable restorative type of sleep.
Stage 5: This is known as REM (Rapid eye movement). Breathing becomes more irregular and shallow, the eyes move rapidly and the heart rate and blood pressure increases.This is usually te time you dream. REM sleep also stimulates the brain regions used for learning.The first sleep cycles all have relatively short REM periods and long periods ofdeep sleep.As the night progresses, REM sleep increases and deep sleep decreases.

By early morning, most people spend all their sleep time in stages one, two and REM.

You can also make use of the following to help you get the peaceful sleep you deserve.

VALERIAN AND HERBAL "CHILL" PILLS

This is a well-known natural sleep aid and mild sedative that helps promoterestful sleep.

BATH BLISS

Having a warm bath and then cooling off speeds up the body's sleep rhythm.Train yourself to associate this nightly ritual with soothing sleep.Scent the air with fragrant candles, listening to soft music and treat yourself to a heavenly scented Bubble Bath.

Warm water therapy is especially beneficial for certain conditions. For pregnant women, time in the water provides them with a feeling of being lighter. For senior citizens with mobility problems, the warm water loosens muscles and joints. The warm water can increase flexibility, and it is helpful for stimulating circulation.

MINERAL MAGIC

When your mind is racing you won't get any worth while sleep.Taking Calcium and Magnesium before bedtime can relax the muscles and your mind.
This can also be found in:Milk or soy is good calcium sources and Bananas are full of Magnesium

LAVENDER LULLABY

The scent of Lavender is known to have relaxing and sleep-inducing properties.Add lavender essential Oil to your bath water. A few drops on your pillow may also do the trick.