the simple rule is routin. they teach us to teach are children very young to give our children routin. And I know tons of guys who drink coffee right before bed and can be asleep sound dead to the world in 10 minutes. could set a bomb off and they don’t wake up.
so routine. choose your routine. super, walk, treat, brush teeth, read book, or chapter, watch one tv show, What ever you choose for a routine stick to it. you should see it works within a few weeks.
If you're still in need of sleep, I recommend the Natural Sleep Made Simple guide. This book contains natural, totally safe, and PROVEN methods that will let you get to sleep every night with ease. Money back guarantee.
1 comment so far ↓
Go to sleep and wake up at the same time every day. Make sure your room is dark when you go to sleep and let a lot of light in when you wake up.
Natural light stimulates the optic nerves which send messages to the brain and triggers the body’s circadian rhythms. This allows people to be synchronized with the earth’s 24-hour cycle. When a person is out of phase with day and night, hormones, chemicals, and neurotransmitters are released at the wrong times, leading to imbalances in the body’s systems. Circadian Rhythm Disorder can be a temporary condition in which the body’s rhythm can be easily restored with a few lifestyle adjustments, or chronic, in which the body can’t get back on track. There are two main types of CRD: Advanced Sleep Phase Syndrome (a person falls asleep earlier and wakes up earlier), and Delayed Sleep Phase Syndrome (a person falls asleep later and wakes up later).
Light therapy is a very gentle method for resetting the body’s circadian rhythms and reestablishing natural patterns of hormone production and sleep/wake cycles. Read more about blue light technology.
Treatment of Circadian Rhythm Disorder includes adjusting your diet to eliminate foods that stimulate or disrupt the neurological system, while moderating strong cravings for high-calorie, simple carbohydrates.
* Choose complex carbohydrates that are digested slowly and gradually increase blood sugar levels, such as raw apples, sweet potatoes, pumpkin, and winter squash.
* Drink decaffeinated herbal teas, especially teas that promote relaxation, such as chamomile tea.
* Add foods to your diet that are rich in omega-3 essential fatty acids such as ground flax seed, wild-caught salmon, minimal-mercury albacore tuna, walnuts, and fish oil.
* Eat foods that contain the sleep-inducing amino acid tryptophan, such as turkey, hummus, lentils, hazelnuts, sesame seeds, and sunflower seeds.
* Incorporate organic virgin coconut oil into your cooking.
* Add nutrient-dense and unprocessed foods such as sprouted nuts and seeds to your diet.
Foods to AVOID include:
* All simple and refined carbs that are digested rapidly and spike blood sugar levels, such as white bread, cookies, cakes, etc. Read more about good carbs and bad carbs.
* Foods that contain refined sugars, or artificial non-nutritive sweeteners such as aspartame, Splenda®, etc. Choose a natural sweetener like Xylosweet instead.
* Sodium nitrite found in processed meats such as bacon and hot dogs
* Alcoholic beverages in excess since they can interfere with normal sleep patterns
* Excessive caffeine intake – While moderate amounts of caffeine may be beneficial, excessive consumption can disrupt the body’s systems, causing insomnia and digestive irregularity (constipation or diarrhea).
* Excessive fluids immediately prior to bedtime
* Large meals immediately prior to bedtime
* Tobacco products – Cigarettes contain over 4,000 chemicals, many of which interfere with sleep-wake cycles.
* Hydrogenated or partially hydrogenated oils (trans fats) found in many processed foods, deep-fried foods, fast food, and junk food. Read more about good fats and bad fats.
Exercise. Moderate exercise is considered to be an effective part of a treatment program for both the depression and insomnia associated with Circadian Rhythm Disorder. Experts say that moderate exercise improves general health and the quality of sleep, and gives sufferers an increased feeling of control over their lives, which helps deal with depression. Exercise may also increase blood flow to the brain, further relieving depression. Exercise in the morning or early afternoon, rather than close to bedtime, to avoid disrupting your sleep cycle.
Leave a Comment