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10 Steps To Help You Get A Great Night S Sleep

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Title:
10 Steps to Help You Get a Great NightÂ’s Sleep

Word Count:
1134

Summary:
The only time that your body and your mind repair themselves and rejuvenate is when you're sleeping. But it's important to note here that "restful" sleep is the key.


Keywords:
sleep,health,relaxation,stress relief


Article Body:
How did you sleep last night?

I had a great nightÂ’s sleep, but when I woke up I thought what a powerful effect a great night's sleep has on your metabolism, and I wanted to share with you some ideas about how to get a better night's sleep.

Now my idea of a great night's sleep is one in which you sleep soundly and wake fully refreshed and full of energy. During a great night's sleep you rarely, if ever, think about your troubles, your never think about the news, and you usually fall asleep within 10 minutes of your head hitting the pillow (with positive thoughts in your mind).

Also, a key factor in determining if you had a great night's sleep is if you dream 'positive' or 'fun' dreams. Because if your night full of 'bad' or 'stressful' dreams then you're most certainly tossing and turning throughout the night and NOT getting a "restful" sleep.

Why is it so important to get quality sleep each and every night? Your body and your mind break down and get worn out from stress during the day.

The only time that your body and your mind repair themselves and rejuvenate is when you're sleeping. But it's important to note here that "restful" sleep is the key. Tossing and turning all night or waking up every few hours is not considered restful sleep. I recently read an article that made it to my research center that stated the facts about how snoring effects your sleep and your health. People who snore tend to disrupt their sleep, on average, 300 times each night - now that's not a restful night's sleep! Now think about it this way for a moment - if you've been under stress lately, or if you're mattress sucks, or if you just plain haven't been able to sleep well for the past few weeks (or months), then you haven't given your brain or your body the time it needs to repair itself.

So you actually start each and every day a little bit less focused and less metabolically healthy than the previous day.

Don't try to catch up on your sleep. People tell me all the time that they know that they don't get enough sleep during the week - but they "catch up" on the weekends. Let me put an end to that myth right now. That does not work!!! Your body and your mind need a regular sleeping pattern to repair and rejuvenate - without it you're actually deteriorating yourself rather than re-energizing yourself.

So what's considered enough sleep?

Generally speaking, everyone should strive to get 8 hours of restful sleep. Now if you eat a very healthy diet and exercise properly, and give yourself a few mental breaks during the day, and if you sleep like a baby and awaken fully refreshed every day, then you might be the type of person who can get away with less sleep - maybe 6 hours each night.

On the other hand, if you experience extraordinary amounts of stress each day (mental or physical), then you'll need more than 8 hours. A marathon runner for example, tends to put his/her body through a lot of stress each day - that person needs more than just 8 hours because their body needs more repair time than normal. The same holds true for the person going through massive mental stress as well.

So what can you do to help facilitate a better nightÂ’s sleep for yourself and those around you?

10 Steps To Help You Get A Great Night's Sleep:

1. Make a list of what you need to do the next day, write it all down and keep that paper and pen near your bedside in case you think of anything else you need to do. When you write things down youÂ’re giving your brain the signal that it no longer needs to think about those tasks.

2. Don't watch television or listen to the radio (especially the news) before retiring for the night - and certainly do not fall asleep with the TV or radio on.

3. Read some inspirational or self-growth material for at least 30 minutes prior to bed. Your goal is to fill your mind with inspirational thoughts before falling asleep so that the last thoughts you have before drifting off are uplifting thoughts - as opposed to the stressful thoughts that most people fall asleep thinking about.

4. Make sure the room that you're sleeping in is as dark a room as possible - the body is made to sleep when it's dark out - the darker the room the more potential for a deep sleep.

5. Make the room as silent as possible - turn off all electric devices and ask others in the house to be as quiet as they can be.

6. Don't eat for at least 3 hours before going to bed. When there's undigested food in the stomach, your body is forced to focus on digesting that food rather than being focused on repairing your body and mind - which is what sleep is all about! The body was designed to digest food best while moving - not while laying down.

7. Try to go to bed at approximately 10:00 pm and awake at approximately 6:00 am. In Ayurvedic medicine it's believed that there are cycles that are the most conducive for certain activities. Going to bed at 10:00 pm and arising at 6:00 am appears to allow the body to rest the deepest, rejuvenate the most, and give the person the most energy throughout the day.

8. Don't take drugs or vitamins/herbs that are supposed to help you sleep (unless required by your physician). Most of these artificial sleeping aids do nothing more than deaden your senses - the goal of 'sleep' is to give your body the time and means to repair itself and prepare for the coming day. When you drug yourself to sleep, every system in your body is slowed down, including all those systems that are responsible for repairing you.

9. Make sure that there's a fresh air supply in the room. The air indoors is said to be some of the most toxic air around. When you sleep, you're only able to breath in the air that surrounds you in your enclosed bedroom. Try opening a window (if it's cold outside then just open the window a crack). The fresh air that comes in while you sleep will help your body repair itself because you'll have access to cleaner, more oxygenated air.

10. During the day, do 60 minutes of mild exercise. If you don't have time to do 60 minutes in a row, then break it up into 2 - 30 minute sessions, or 3 - 20 minute session, or 6 - 10 minute sessions --- just get a full 60 minutes in. The best exercise when talking about general health and preparing your body for a great night's sleep is walking.

I wish you the best night's sleep tonight and every


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BONUS : Title:
20 Tips For A Great Night's Sleep

Word Count:
444

Summary:
Getting a good night's sleep helps us to be happier, more productive people, so here's some tips to help you get a good night's sleep:

1. Avoid drinking tea or coffee late at night

2. Stop smoking – nicotine is a stimulant and so can make it difficult to get to sleep and stay asleep

3. Go to bed at the same time each night so that you set a routine

4. Only use the bed for sleeping and sex

5. Use dimmers on your light switches, and dim the lights in the hours ...


Keywords:
sleep,stress,Bach flower remedies,aromatherapy,exercise,alcohol,breathing,relaxation,self-help


Article Body:
Getting a good night's sleep helps us to be happier, more productive people, so here's some tips to help you get a good night's sleep:

1. Avoid drinking tea or coffee late at night

2. Stop smoking – nicotine is a stimulant and so can make it difficult to get to sleep and stay asleep

3. Go to bed at the same time each night so that you set a routine

4. Only use the bed for sleeping and sex

5. Use dimmers on your light switches, and dim the lights in the hours before you go to bed to mimic the change from daylight to night time

6. Avoid taking exercise in the evening – exercise early in the day to promote restful sleep

7. Try using affirmations, such as: “I let go of the day, and enjoy restful, peaceful sleep” repeated several times while you prepare for sleep

8. If you canÂ’t get to sleep after a while, get up keeping the lights low and do something boring until you feel sleepy

9. Alcohol may help you get to sleep, but you are more likely to wake during the night feeling thirsty and needing to go to the bathroom

10. Try relaxed breathing: breathe slowly and deeply concentrating on your abdomen rather than your chest

11. Get your allergies checked out, particularly if you wake craving particular food in the middle of the night

12. Avoid paying bills and similar jobs just before sleep

13. Try a herbal tea - chamomile, passion flower, lavender flowers or valerian are good, or take a herbal supplement such as scullcap or valerian

14. Put the essential oils lavender and clary sage on your pillow and inhale their soothing vapours as you sleep

15. Try some flower remedies - there are lots of different types. In the Bach flower remedies you might like to try ‘vervain’ if you find it difficult to switch off from the
day; ‘holly’ if anger and resentment keep you awake; ‘white chestnut’ for persistent unwanted thoughts; ‘aspen’ if you wake because of nightmares

16. Try holding your frontal eminences (the bumps on your forehead, about half way between your eyebrows and hairline) if you are awake because of stress

17. Try taking supplements – magnesium and calcium can work well

18. If you suffer with hot flushes/flashes, try some natural support for your endocrine system at this time. I personally recommend Neways wild yam and chaste berry cream

19. Many alternative and complementary therapists have success with people with sleep problems. Find a local therapist and ask them if they have experience in this field

20. Sleep problems can be a sign of an underlying medical condition (e.g. thyroid problems or depression), so get this checked out with a suitably qualified health professional


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