{"id":12422,"date":"2015-12-21T16:58:38","date_gmt":"2015-12-21T16:58:38","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/shamagazine\/?p=12422"},"modified":"2023-10-17T18:04:48","modified_gmt":"2023-10-17T16:04:48","slug":"quick-sleep-aids","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/en\/quick-sleep-aids\/","title":{"rendered":"14 quick sleep aids"},"content":{"rendered":"<p>You can finally enjoy a deep and restful sleep thanks to these <strong>14 quick sleep aids that Melanie Waxman, Natural therapies expert<\/strong> has created for SHA.<\/p>\n<h4><strong>1. Avoid caffeine, alcohol, stimulants, and chemicals that prevent sleep.<\/strong><\/h4>\n<p>The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. Alcohol might make you sleepy at first, but it disrupts sleep later in the night.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>2. Turn Your Bedroom into a Sleep-Inducing Environment<\/strong><\/h4>\n<p>Create a quiet, dark and restful atmosphere in the bedroom. A fan can help to circulate the air and keep the room cool.<br \/>\nUse cotton for sheets and other natural fabrics in the bedroom. Synthetics give off static electricity that can be unrelaxing and draining.<br \/>\nTurn off cell phones and keep EMR to a minimum in the bedroom.<br \/>\nKeep computers, TVs, and work materials out of the room to strengthen the association between the bedroom and sleep.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>3. Create a smooth transition to sleep<\/strong><\/h4>\n<p>Create a smooth transition from day to sleep time with relaxing activities. <strong>Take an <a href=\"https:\/\/shawellness.com\/shamagazine\/en\/aromatherapy-know-means\/\" target=\"_blank\" rel=\"noopener noreferrer\">aromatherapy<\/a> or epsom salt bath (the rise, then fall in body temperature promotes drowsiness), read a book, do soothing salt foot soak, massage feet, or practice relaxation exercises<\/strong>. Avoid stressful, stimulating activities, doing work, or discussing emotional issues.<\/p>\n<p>Use aromatherapy such as lavender and orange to encourage relaxation and good sleep. Mix a few drops of essential oil and water in a spray bottle and give your pillowcase a spritz.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>4. Go to Sleep When You\u2019re Really Tired<\/strong><\/h4>\n<p>If you\u2019re not asleep after 15 minutes, stay in bed (if you not feeling anxious), or go to another room. Do something relaxing, like deep breathing, visualisation, reading or listening to soothing music. <strong>Keep the room dim<\/strong> as bright lights stimulate the internal clock.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>5. No Clock Watching<\/strong><\/h4>\n<p>Turn the clock away so you don&#8217;t watch it if you cant sleep. This can increase anxiety.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>6. Nap Early\u2014Or Not at All<\/strong><\/h4>\n<p><strong>Take naps before 5.00pm<\/strong> and only for 10-30 minutes<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>7. Avoid Late Night Eating<\/strong><\/h4>\n<p>Stop eating 2-3 hours before sleep. <strong>Avoid heavy meals in the evening.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4><strong>8. Balance Fluid Intake<\/strong><\/h4>\n<p>Enjoy relaxing teas that make you feel calm, like peppermint, chamomile, kukicha twig tea with rice syrup and lemon, or Apple juice kuzu<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>9. Exercise Early<\/strong><\/h4>\n<p>Stop strenuous exercise 3 hours before sleep. Gentle stretching and evening yoga can be enjoyed as a way to relax before bed.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>10. Manage stress<\/strong><\/h4>\n<p>Learn simple meditation and breathing exercises to help calm the mind and body<\/p>\n<p>Work on slow and deep breathing. Inhale for 5 seconds, pause for 3, then exhale to a count of 5. Start with 8 repetitions; gradually increase to 15.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>11. Keep a sleep diary<\/strong><\/h4>\n<p>Record your sleep patterns over two weeks and note what seems to make it worse or better<\/p>\n<p>Write your worries down in a notebook before sleep. Be detailed.<\/p>\n<p>End your day with 3 blessings. Simple things that have been positive during the day<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>12. Increase Tryptofan<\/strong><\/h4>\n<p>Increase leafy greens, sesame seeds, sea vegetables and oats which contain high levels of trytofan.<\/p>\n<p>&nbsp;<\/p>\n<h4><strong>13. Melatonin<\/strong><\/h4>\n<p>Research is showing that taking a melatonin supplement can help you sleep create a regular pattern of sleep<strong>. This should only be used to change the habit rather than as an ongoing medication.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h4><strong>14. Nourish the Kidneys<\/strong><\/h4>\n<p>Take an epsom salt bath, hot water and sea salt foot soak, or massage the feet before bed.<\/p>\n<p>Place a <strong>hot water bottle<\/strong> on the lower back.<\/p>\n<p>Stop any coffee, alcohol, sodas, and sugar.<\/p>\n<p>Increase whole living plant foods including beans, miso and vegetable soups, dried daikon, shiitake, and sea vegetables.<\/p>\n<p><strong>Watch salty, dry foods<\/strong> like cookies, crackers, chips.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\">Start using these sleep aids to sleep better and enjoy <a href=\"https:\/\/shawellness.com\/shamagazine\/en\/10-benefits-of-a-good-sleep\/\" target=\"_blank\" rel=\"noopener noreferrer\">the benefits of a good sleep<\/a>!<br \/>\nIf you need more specific help, you can always count on our <a href=\"https:\/\/shawellness.com\/shamagazine\/en\/services\/sleep-recovery-programme\/\" target=\"_blank\" rel=\"noopener noreferrer\">Sleep Recovery Programme<\/a>.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You can finally enjoy a deep and restful sleep thanks to these 14 quick sleep aids that Melanie Waxman, Natural therapies expert has created for SHA. 1. Avoid caffeine, alcohol, stimulants, and chemicals that prevent sleep. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":12430,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[33],"tags":[],"class_list":["post-12422","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness-relax"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>14 Quick Sleep Aids | SHA Magazine<\/title>\n<meta name=\"description\" content=\"Discover top sleep aids at SHA Wellness for restful sleep. 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