The older we get the harder it is for us to sleep well. There is no easy solution because we all age at different paces and each of us is affected differently. Aroma therapy is the Massage using natural oil extracted from root, flowers and bark. It is for enhancement psychological and physical well-being. If you are of 35 million Americans who is having difficulty sleeping keep in mind age is not the only culprit. Here are a few general tips to help you get a better longer lasting sleep.
- Exercise regularly
By engaging in aerobic exercises for thirty minutes during the day can help you sleep better. Exercising increases your body temperature so it is best not to exercise right before you are going to sleep. You sleep better when your body temperature is low. Normally your body temperature will rise throughout the day and fall at night but in someone who is suffering from insomnia their body is not warm during the daytime or cold at night their temperature is not spread.
- Stop Smoking
For starters don’t smoke before bedtime. Nicotine is a main chemical found in tobacco and is a stimulant. It will raise your blood pressure, increase your heart rate causes the brain to be more alert and active. Yet cutting back on nicotine may lead to a withdrawal which will keep you awake in the middle of the light. So it is important to stop smoking completely.
- Avoid Alcohol
Avoid alcohol even though it may help you fall asleep quicker in the long run it is not good for your health
- Keep Sleeping Room Cool
Try keeping your bedroom slightly cooler than the rest of your home. You will find you have a longer lasting sleep when your body temperature drops a little.
- Avoid eating heavy meals
Avoid eating heavy meals before you go to bed. These types of foods increase your gastric acidity and give you indigestion and heart burn. By eating light meals and try to schedule your dinner five to six hours before bedtime you will avoid
- Healthy Diet
Maintain a healthy diet which is low in fat and high in vitamins and minerals
- Remove Ticking Clocks
Remove any clocks or objects that click loudly from your bedroom. This will allow you to not be reminded when you toss and turn how late it is.
- Regular sleeping schedule
Establish a regular sleeping schedule which involves setting a regular bedtime and making every attempt to stick with it including on the weekends. This will force your body to be consistent in maintaining a deep sleep. Try to only use for bed for sleeping and sex; avoid taking naps in the afternoon; watching television or reading in bed. Do not lie down in your bed until you feel drowsy. If it is noisy in your bedroom introduce some form of white noise. Try to create a bedroom environment that is quiet, peaceful and relaxing. Do not focus in the clock and over think about falling asleep.
- Avoid Sleeping Pills
Sleeping pills are also another option yet we suggest you ask your doctor to refer you to a sleeping clinch where they can identify and correct your specific sleeping problems. For example you may be suffering from a different sleeping disorder.
Top 10 Stress Relief Tips
There are many ways to reduce stress tension and relax your body and mind. Below are ten stress reliever tips I believe to be the most effective for the amount of time and effort involved. Some of these tips may take a little more time and practice while others can be learned by the time you are finished reading the article. There are stress-relieving methods, which can be used by anyone no matter what your age is.
For starters I suggest trying an Ultrasonic Aromatherapy Diffuser which helps to relax and relieve the feeling of tension within the body and allowing you to relax both mentally and physically. The diffuser is recommend during the practise of many stress relieving exercise routines and can be included to use with some of the exercises listed below.
- Breathing exercises and medication By breathing in deeply and focusing on the flow of air into your lungs allows your body to regenerate increasing oxygen flow to the blood which relaxes the muscles and increases the flow of essential nutrients to the brain. You can practise breathing exercises anywhere and are quick to de-stress your mind. With controlled deep breathing you should also practise meditation focusing on peaceful happy thoughts.
- Physical Exercises Is also used for managing stress which allows you to be distracted from stressful situations. Exercising is used as a outlet to focus on relieving your frustrations and focusing on goals. Many people exercise to lose weight which contributes to a healthy body and to fulfil the goal of achieving a strong physical physic and to become more attractive which also is related to stress management.
- Imaginary Guides
This is one of the exercises which will take you longer to master. Some individuals find it easier to practise meditation and yet I myself have found while listening to soothing background music and allowing my mind to wander into immersive territory my stress melts away.
Which is a combination of meditation and imaginary guide that can allow you to enable the communication directly to your subconscious mind enhancing your abilities to give up bad habits, and relax the mind so you feel less pain and stress. This takes a lot of practice and training yet it is well worth it.
If you visualize yourself achieving goals, becoming healthier more relaxed and focusing on being happy conflicts and daily problems you will be able to handle in more constructive ways.
Has been known to show numerous benefits to a healthy mind in individuals who suffer from mild to high levels of stress within their lives. By listening to calm music you can actually lower your blood pressure and calm your body and mind.
Is one of the oldest self improvement forms of treatment available. Yoga has been around for over 5 thousand years and is a combination of breathing, visualization, medication and specific movement. By giving you time and energy you require to feel free of stress and body tension.