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Thirteen Tips For Sound Sleep

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Title:
Thirteen Tips For Sound Sleep

Word Count:
586

Summary:
The article talks about the importance of sleep and how lifestyle changes may aid in achieving sound sleep. However, aside from making lifestyle adjustments, people who suffer from sleeping disorders should also seek the advice of medical practitioners regarding the use of safe sleep medications.


Keywords:
sleep aid


Article Body:
Sleep is essential to ensure our health and fitness. However, thousands if not millions of people struggle with sleeplessness every single day or, more appropriately, every night. Due to sleep deprivation, these people develop a number of illnesses that, in turn, adversely affect their work, business, relationships, and overall quality of life.

Insomniacs and other people with milder sleeping problems usually, almost by instinct, would consider using sleep medications. But before purchasing sleeping pills, people should first try making certain lifestyle adjustments. The suggested lifestyle changes shown below would perhaps save you the effort and cost of buying a sleep aid product:

1. Drink a cup of chamomile tea. Chamomile is an herb that people have been using for centuries. It is known to promote sleep and treat other ailments like upset stomach.

2. Avoid any strenuous exercise three hours before bed. Exercising and engaging in intense physical activities a couple of hours before going to sleep may increase the adrenaline levels in the body and cause sleep disruptions.

3. Eat potatoes, whether still warm or at room temperature, before going to bed. Potatoes are complex carbohydrates that are recommended to be consumed just before going to bed for natural, restful sleep.

4. Drink a mug of hot milk with honey. Milk contains high levels of melatonin while honey is said to have sleep-inducing properties and may act as a sedative.


5. Minimize naps. Naps are usually recommended to be not over one hour because napping too much may disrupt sleep during the night.

6. Doze, rest and meditate. Meditation is a practice where one focuses on a certain sound, object, or thought. Visualization, breathing, and controlled body movements all make up the health-giving practice of meditation. Many clinical studies suggest that this activity actually relieves stress and promotes relaxation.

7. Avoid stimulants such as tea and coffee in the evening – These drinks are high in caffeine, a substance that is known to decrease ability to sleep. For some, caffeine may also increase anxiety and nervousness at high doses.

8. Take magnesium supplements. Doses of about 250 milligrams may induce sleep. Consuming magnesium-rich foods like kelp, wheat bran, almonds, and cashew nuts may help promote sound sleep.

9. Maintain evening rituals. Reading, sewing, playing card games, and other activities one likes to do should be done before going to bed. Health experts suggest that any activity that is ritually done before going to bed helps signal the body that sleeping time is coming up.

10. Find out if you have sleep apnea. Sleep apnea is a sleep condition in which breathing stops for a few seconds during sleep. This condition is one of the causes of daytime sleepiness.

11. Take the amino acid supplements called Gaba. This kind of amino acid induces relaxation and promotes sound sleep.

12. Use white noise. Boxes are available that produce what is called `White Noise'. It is that this kind of noise may aid individuals who are having difficulty in their sleep.

13. Take the dietary supplement melatonin. Melatonin is a hormone that is produced in the pineal gland, a small gland in the brain that is responsible for sleep regulation and wake cycles. Medical studies show that high levels of this hormone may promote sleep. Melatonin supplements are widely considered as a safe and effective sleep aid.

With some lifestyle changes, sound and quality sleep can be achieved. If these lifestyle changes fail, ask your health practitioner about sleep aid medications that can be used to treat your condition. Be sure to carefully follow the instructions to avoid side effects and drug interactions.


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BONUS : Title:
Tips For Choosing The Right Sleeping Bag

Word Count:
514

Summary:
Taking a camping trip can be extremely fun and adventurous, but only if you are well prepared. That is especially true when it comes to choosing the right sleeping bag for your journey into the woods. If there is one thing you need to have during a good camping trip, it is a comfortable and dry night's sleep, which is something only the right sleeping bag can do for you. When you start to look for just the right type of sleeping bag, you should take into accout why you nee...


Keywords:
camping,sleeping bags,down sleeping bag,synthetic sleeping bag


Article Body:
Taking a camping trip can be extremely fun and adventurous, but only if you are well prepared. That is especially true when it comes to choosing the right sleeping bag for your journey into the woods. If there is one thing you need to have during a good camping trip, it is a comfortable and dry night's sleep, which is something only the right sleeping bag can do for you. When you start to look for just the right type of sleeping bag, you should take into accout why you need it. Your selection will depend largely on whether you are sleeping on the ground, in a cabin, in a cooler climate, or a wetter environment.

Many people begin by deciding between a down or synthetic sleeping bag. Down filled sleeping bags are extremely warm and comfortable and are great for camping outdoors. Synthetic sleeping bags are just as warm but dry more quickly than down in the event of rain. There are many other materials that also work well for at least three out of the four seasons in which you will most likely be camping. They tend to be warmer for the cooler nights, and keep you cool on the warmer nights.

The material that is used for sleeping bags for camping use is normally either nylon or polyester. Both are "breathable" materials (i.e. allow sufficient air in and out for comfort) but also keep you dry and warm. You should avoid all cotton sleeping bags unless you have small children who may feel more comfortable in them. Having a smooth lining is also a benefit for comfort. Linings made from non-cotton material such as taffeta or silk keep you comfortable inside the sleeping bag, which is just as important as the exterior considerations.

Another consideration for getting a great sleeping bag is the actual shape of the bag itself. You have a choice of a cocoon shaped sleeping bag - which is very common - or you can choose one that is rectangular in shape. The cocoon bags are a bit constricting but keep you quite snug, while the rectangular sleeping bags give you a larger space in which to move.

Lastly, you want to make sure that your sleeping bag can be easily "exited." The zippers should open on each end, allowing you to get out quickly if necessary. Having double sided zippers with hooks to keep it closed while you sleep is essential as well.

Make sure you try out the sleeping bag before making the purchase by actually getting into it at the store. Although you may feel a bit silly, that is the only way you are actually going to know if it feels comfortable for you. If the store doesn't allow this then you should try it out as soon as you return home. Give it a thorough "going over" before committing to keeping it. One of the last things you want to do is to take a sleeping bag on a trip without knowing that you are going get a full and comfortable nightÂ’s sleep.


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