Nishant Baxi - Sleep Well

Sleep Well

Nishant Baxi

© Nishant Baxi, 2020

Created with Ridero smart publishing system

Table of Contents

CHAPTER 1 5

BEHAVIORAL CHANGES FOR HEALTHY SLEEP HABITS 5

CHAPTER 2 9

SELF-HELP SLEEP TECHNIQUES 9

Your Bodys Natural Hormones 23

The Benefits of Chamomile 24

The Soothing Properties of Lavender 25

The Medicinal Use of Valerian Root 27

A World of Other Herbs 29

Vitamin & Mineral Supplements 31

Conclusion 33

2

Introduction

Everyone experiences trouble sleeping once in a while. While this may be inconvenient, its often temporary. When occasional sleepless nights turn into a regular occurrence of many nights in a row with interrupted sleep, you might have a sleeping problem.

When you dont get enough sleep for an extended period of time your tiredness impacts every part of your life. Physically, you might notice a decrease in your productivity and daily activities. Emotionally, you may experience relationship problems or a change in your personality. Mentally, a chronic sleep problem can create stress and anxiety.

There are three categories of sleep deprivation and insomnia. The first stage, called initial insomnia, is when you first realize youre having difficulty achieving a sleep state and occurs when it takes longer than a half an hour to fall asleep. Middle insomnia is when you have difficulty staying asleep. Once awakened, you stay awake through the wee hours of the morning. The most sever level of insomnia is late or terminal insomnia. This is when you wake up early in the morning and stay awake after sleeping less than 6 hours.

There are a variety of reasons that you may be having trouble sleeping. If your insomnia is due to a medical condition, your doctor will be able to provide you with suggestions and appropriate medical attention. If its determined that your sleep problem is due to a medical condition, the condition will be treated with the intention that this will in turn treat the insomnia.

On the other hand, if your sleep difficulties are occurring because you are stuck in a cycle of sleepless nights, or your insomnia is due to your inability to reach a state of inner peace needed to achieve sleep, this book is for you. Here youll find healthy options to try before taking potentially harmful and habit forming prescription sleep aids.

In this book youll learn about:

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 Preparing the perfect sleep environment

 Relaxation techniques

 The role of exercise and diet in your sleep health

 How to quiet your mind to promote good sleep

 Beneficial natural supplements

When following the tips in this book, you will have all of the tools needed to stop tossing and turning at night and start enjoying a full nights sleep, naturally. You will wake up feeling rejuvenated and attentive, instead of exhausted and restless. Prepare yourself drift off to dreamland naturally!

4

Chapter 1

Behavioral Changes for Healthy Sleep Habits

Habits at Bedtime

It is essential that your brain has consistency by creating a bedtime schedule so that your body can learn how to fall asleep without medication. Create a sleep strategy to determine the best routine, and plan to follow the routine for one to two weeks before making any alterations.

Your sleep strategy should include:

 A regular bedtime

 A consistent wake time

 A record of any natural supplements you have tried

 Routine activities that are not stimulating such as brushing your teeth or reading

Moving through a regular bedtime process will signal to your brain that its time to go to sleep. The desired end result of having a sleep strategy is regular sleep thats restful and refreshing.

Plan to get 78 hours of sleep nightly, and dont allow yourself to oversleep. If you wake up the same time every day youll establish a routine. Avoid naps during the day because your body will be confused, and it will interrupt your sleep pattern. You cant bank extra hours of sleep, and trying to sleep later in the morning to make up for sleep lost overnight will leave you feeling tired.