Sleep Training for Amateurs – 5 Tips to Ensure a Good Night’s Sleep

Sleep TrainingJust because you’ve been sleeping all your life, doesn’t make you a master of sleep. The truth is that very few of us think about sleep or learn to sleep properly and sleep is vital for health and well being. Sleep training can improve your quality of sleep and good sleep is linked to health and well-being. The Master Your Sleep program, designed by Dr. Tracey Marks, will teach you all about sleep, circadian rhythms, and dreams. It covers the health benefits of sleep and offers a number of remedies guaranteed to make you a master of sleep.  5 Signs You Need More Sleep offers you insight into the signs and symptoms you can look for if you think you need more sleep.

The Importance of Sleep

According to the National Heart, Lung and Blood Institute, sleep plays a vital role in ensuring health and well-being. Sleep is essential for the following:

·         Sufficient sleep ensures healthy brain function

·         Good sleep improves learning

·         Insufficient sleep leads to trouble in problem solving and decision making

·         Too little sleep affects how you get along with others

·         Sufficient sleep is essential to allow the body to repair heart and lung tissue

·         Sleep deficiency is linked to increased risks of obesity

·         Sleep is essential for healthy hormone balance

·         Sleep affects insulin and blood glucose levels

·         Sleep is essential for healthy growth and development

We all know that children need their sleep and how difficult it can be to ensure that your little ones get the rest they need to grow and stay healthy. The Gentle Sleep Success Workshop will help you create a great sleep plan for your family that ensures the whole family will get enough rest. If you are having trouble getting your newborn to sleep then Newborn Sleep Patterns and Tips to Help Them Sleep Better offers insight into circadian rhythms and what you can try to encourage your baby to sleep at night.

Sleep Related Disorders

Between entertainment, mobiles, internet and the constant stress of having to perform well at work, it’s not surprising that sleep is in some way related to many of the chronic and acute diseases we suffer from today. An article published by Harvard University has linked a lack of sleep or deficient sleep to:

·         Obesity

·         Diabetes

·         Heart Disease

·         Hypertension or high blood pressure

·         Mood disorders

·         Immune Function

·         Alcohol use or abuse

·         Decreased Life Expectancy

Sleep is an essential ingredient to maintaining a healthy happy life, and a good night’s sleep is essential for avoiding diseases. It is therefore important to invest in your own sleep training. The Sleep Hacking: The Secret to Increasing Your Energy course will teach you the difference between quality versus quantity where it comes to sleep. It will give you insight into the links between sleep and your environment, sleep and exercise and the course will teach you a number of best practices to ensure you get sufficient high quality sleep to ensure your health and well-being.

Tips and Techniques to Help You Sleep

We have put together some top tips to help ensure you get a good night’s rest. The sleep training techniques we discuss here are simple to implement and will help to ensure that you get enough rest and enough high quality sleep.

Our tips for ensuring a healthy sleep routine include:

1.       Create a healthy sleep routine

2.       Get enough exercise

3.       Natural Ingredients for optimum sleep

4.       Things to avoid before bed

5.       Learn to relax and switch off

Create a Healthy Sleep Routine

It’s amazing how our bodies rely on routine and adjust its own functions according to our daily routines. Creating a healthy sleeping or bedtime routine can go a really long way to ensuring you get enough sleep every night. Going to bed at the same time every night can help the body to establish a healthy rest and sleep pattern that will ultimately ensure you get enough rest. Following the same bedtime rituals also help to “program” the body to know it is time for bed.

Steps that will help you create a healthy bedtime and sleep routine include:

1.       Going to bed at the same time every night

2.       Removing distractions from your sleeping environment

3.       Adding helpful components like herbal tea or cocoa to your evening routine

4.       Taking a warm relaxing bath before bed each night

5.       Learning to relax and switch off the mind with regards to the day’s events

You’ll be amazed at how your sleep improves by implementing a simple routine and how quickly you can establish healthy habits that ensure you get enough sleep.

The Intro to Biohacking – Be Smarter, Stronger, and Happier offers great techniques that will show you how to improve your performance in everything you do. It offers training on how to improve your fitness, how to improve nutrition and even includes classes to help you improve your productivity and sleep.

Get Enough Exercise

In a study published in 2010 in the Journal of Sleep Medicine, researchers found that exercise was an effective way of improving sleep quality, mood and quality of life in older adults with chronic insomnia. Sleep and exercise are mutually influential and can be compared to the chicken and egg situation. Too little sleep impacts energy levels which in turn can cause a person to get less exercise and vice versa. Once again, routine seems to be the important key in ensuring you are getting enough exercise and sleep.

Yoga For Insomnia: The 4-week Cure will teach you a range of simple yet powerful techniques that involve breathing, movement and meditation to help you to conquer insomnia and improve your overall health and wellness. The course includes 3 yoga poses and routines you can use depending on the time of day, 2 breathing exercises that are aimed at releasing anxiety and tension and 4 guided meditations that are aimed at improving relaxation and sleep.

Natural Ingredients for Optimum Sleep

There are a number of natural ingredients you can use to improve your quality and quantity of sleep. These ingredients can make a huge difference to your routine and can help you ensure you are relaxed enough to fall asleep and stay asleep.

Most people see oats as the perfect breakfast food, but the truth is that oats also naturally raise blood sugar which can make you feel sleepy.

Almonds contain tryptophan and magnesium. These ingredients play a role in relaxation and sleep so a handful of almonds may be just the snack you need to help you get a good night’s rest.

Milk also contains tryptophan and magnesium. The tryptophan in milk tells the body to produce serotonin which is one of the main chemicals which ensure we get good quality sleep. A cup of warm milk before bed therefore really does help you to get a good night’s rest. If you add raw cocoa to your milk you are adding even more power to your bedtime drink recipe. Cocoa has been shown to improve mood and relieve stress and anxiety and if you make your cocoa with warm milk then you have the added benefit of the tryptophan to ensure you sleep well. Add a little honey to that and you have literally hit the sleep lottery. Honey has been linked to enhanced sleep so adding some honey to your chamomile tea may be very helpful in getting the body into sleep mode.

If you would like to learn more about how your can food to help you prevent disease, then the Food is Your Best Medicine course will teach you various nutritional approaches to preventing disease through good nutritional practices.

Things to Avoid Before Bed

There are a number of things that you should avoid if you want to ensure that you get enough sleep. Alcohol is a stimulant and drinking before bed can really affect the quality and quantity of sleep you get. Caffeine is a great stimulant. It is therefore essential not to drink coffee, tea, or beverages that are high in caffeine before bed.  A lot of people know that coffee contains caffeine but some tea and cola drinks contain more caffeine than coffee.

Learn to Relax and Switch Off

Finally, it is important to learn to relax and switch off your mind before bed. One of the things that is sure to keep me awake is running the day’s events through my mind over and over again. And if the day’s events were stressful, then I am sure to have trouble falling asleep. One way to learn to deal with this problem is by learning the art of meditation and relaxation.

The Art of Mindful Relaxation is designed to teach you how to help you let go of your stress and tension and then to help you to connect with a deep level of relaxation and inner stillness that will help to get the rest you need.