30 Top Sleep Secrets to a Good Night's Sleep

Sleep is essential for the human body, Sleep is where we recover our bodies physical self as well as mental self.  From 10pm till 2am we primary recover our bodies physical self, from 2am to 6am we recover our metal self this is important to know because most of us miss out on the 10pm-2am sleep, so we may feel recovered because mentally were recharged though our bodies are still beat up.  We Must get our full 8 hrs of sleep it is very important for the human body, a lot of peoples health problems could be taken care of if there were to just sleep deeply and restfully for the full 8 hrs.  If you are having troubles falling a sleep listed here are some of the tips to get a healthy nights sleep and help you fall asleep and wake rested.  Making you rested and no longer need that coffee or soda pop in the morning.  Remember sleep is one of our bodies most important things this is why where suppose to get 8hrs a night.

Listed here our ways to improve your quality and quantity of your sleep.. Try as many of the following sleep techniques below.

• Hypnosis, NLP (Neuro-Lingustic Programing), Emotional Freedom Technique (EFT).  Most people can learn helpful methods and techniques to help with insomnia and sleep trouble.

EFT can help balance your body's bioenergy system and resolve some of the emotional stresses  that are contributing to the insomnia at a very deep level. The results are typically long lasting and the      improvement is remarkably rapid.

• Listen to rain drops, Waterfall, white noise or other Relaxation CD’s. People tend to relax better and are soothed for falling asleep with noises such as nature sounds like whales, rain drops, waterfalls, and the forest.  Check out these CD’s for some great relaxation/ meditation music before bedtime.
• Sleep with your socks on: Keeping your feet warm and properly circulated has been shown to help aid sleep. Studies have shown that this reduces night wakings.
• Avoid Eating Bedtime snacks especially grains and sugar.  These foods increases the blood sugar and increase your energy making you want to stay awake. As well as when these foods drop your blood sugar too low (hypoglycemia), you may wake back up and not be able to fall back asleep.
• NO TV, Computer, PDA, or any other electronic devices Before Bed: These devices stimulate the pineal gland and disrupt the sleep wake cycles making it harder for you to fall asleep.  Some more sensitive people need to even shut off the power to there whole house to get proper sleep. 
• Sleep in Total Darkness or as close to as possible: We our effective by light and darkness it effects our pineal gland and if even the slightest bit of sunlight enters the room it can disrupt your circadian rhythm and your pineal gland’s production of melatonin and serotonin.  Keep the bathroom light off at night if you wake up is important as well so keep it off or very minimal light if you go in the middle of the night. Once that light comes on you immediately cease all production of the important sleep aid melatonin.
• Read something, spiritual or religious books work well.  You want to relax and not get stimulated by an interesting story.  Read something that will help you to relax. Avoid books that are stimulating and you can’t just set down to until you finish it, remember something that relaxes you.

• Avoid using loud alarm clocks. Stop stressing the body out before you wake up.  Gently rise in the morning with sunlight alarms and remain calm all day long. Alarms are uneccessary if you are regularly getting enough sleep. Or just tell yourself when your going to wake up before you go to bed, it’s a much powerful method.  Give up your alarm clock I did, a great option is use a sun alarm clock. Soleil Sunrise Alarm Clock, Dawn Simulator or the Digital SunRise Dawn/Dusk Simulator Clock - White Pear  provides an ideal way to wake up each morning if you can't wake up with the REAL sun. Combining the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc) with a special built-in light that gradually increases in intensity, this amazing clock simulates a natural sunrise. It also includes a sunset feature where the light fades to darkness over time - ideal for anyone who has trouble falling asleep.

• Journaling Write your thoughts down. As you lie in bed and your mind is racing write them down and get it off your mind so you can rest.  You don’t want to forget things before you go to bed and stress yourself out so write it down, this is also a way to relax yourself to keep a journal and really leanr from yourself so a better night sleep might not all you get  with this technique.

• 5 HTP and Melatonin and its precursors. If behavioral changes do not work, you may want to supplement with 5 HTP or Melatonin to improve sleep by supplementing with the hormone 5 HTP or Melatonin. However, I would exercise extreme caution in Melatonin it, and only as a last resort, as it is a powerful hormone. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. One should get blackout drapes so no light is coming in from the outside. One can also use one of melatonin's precursors, L-tryptophan or 5-hydroxytryptophan (5-HTP). L-tryptophan is the safest and my preference, but must be obtained by prescription only. However, don't be afraid or intimidated by its prescription status. It is just a simple amino acid.

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• Go to Sleep as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11PM and 1AM. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.

• Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and seratonin, and may have other negative effects as well. To purchase a gauss meter to measure EMFs try Cutcat at 800-497-9516. They have a model for around $40. One doctor even recommends that people pull their circuit breaker before bed to kill all power in the house (Dr. Herbert Ross, author of "Sleep Disorders").

• Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.

• Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin.

• Also eat a small piece of fruit. This can help the tryptophan cross the blood-brain barrier.

• Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. In most cases, the condition, which caused the drugs to be taken in the first place, can be addressed by following the guidelines elsewhere on this web site.

• Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.

• Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.

• Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.

• Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep. CLICK HERE for my Exercise and Diet recommendations.

• Avoid foods that you may be sensitive to. This is particularly true for dairy, Gluten, and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others. Get a Food Allergy Test done.

• Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom at night or at least minimize the frequency. Don’t want any

• Take a warm bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep. Infrared saunas are excellent for reliving stress and aiding the body for deep sleep. Click Here to buy:

• Remove the clock from view. It will only add to your stress and worry when constantly staring at it... 2 AM...3 AM... 4:30 AM... especially if you have an important appointment you don’t want to miss in the morning.

• Keep Your Bed For Sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.

• Have your adrenals checked by a good natural medicine clinician. Scientists have found that Insomnia may be caused by adrenal stress (Journal of Clinical Endocrinology & Metabolism, August 2001; 86:3787-3794)?

• If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause problems if not properly addressed.

• Don't Change Your Bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.

• Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it. Click here to learn how to exercise correctly: