Do You Experience Sleeping Problems?

Would you like to sleep like a baby?  Lactium is one of the latest natural sleeping aids which is derived from the milk protein, casein, the peptide that causes a newborn to look like it is in seventh heaven after breastfeeding. As adults we lose the capacity to generate this substance from milk in the way that babies do, but it is now available as a nutrition supplement.

Lactium has remarkable properties including reducing blood pressure, lowering the stress hormone, cortisol, improving relationships and moods and generally allowing us to chill out and cope with things better on a daily basis. Suddenly those small things are just not such a problem any longer.

Meanwhile, don’t overlook the trusted old favourite drug alternatives for sleep problems – like a warm lavender bath and some soothing music.  If busy brain, worry and unresolved problems are keeping you awake, try writing tomorrow’s to-do list or journaling before bed. You might also try a gratitude diary.

Try to get into a habit of going to bed at the same time each night, preferably before 10.30pm, as your most effective sleep is between 11.00pm and 1.00am.  Turn off the TV early and have a warm drink, such as lemon with honey. Honey works its magic by increasing the uptake of tryptophan into the brain for conversion to serotonin, contributing to a good night’s sleep.  (If you are a man and have a prostate problem it is better not to drink too much before bed.  Make the drink a small one and use the bathroom before bed.)

To create an optimal sleeping environment, dim the lights 20 minutes before bed and make sure that the room is completely dark.  If necessary, use an eye mask. If you are subject to unavoidable noise, consider using earplugs.  There is a natural drop in body temperature during sleep, so ideally adjust the room temperature to not more than 20 degrees centigrade and don’t use more bed covers than are comfortable.

Go easy on caffeine and alcohol.  You have probably already worked out that too much caffeine will stop you falling asleep and too much alcohol often causes you to wake during the night. Getting back to sleep again can be difficult.  Also be aware that sensitivities to certain chemicals or foods can cause metabolic stress during the night so be sure to avoid the ones you know about.

Exercise regularly and aerobically to ensure your cellular biochemistry is operating optimally. This also helps you lose weight if you are carrying extra kilos. Overweight is a common cause of sleep apnoea. Recent sleep studies have shown that the person who sleeps 8 hours each night will lose weight much easier than someone who sleeps for only 5-6 hours or has broken or irregular sleep. Everything is easier with a good night’s sleep.

If you’re still lying awake at 3am, use the time well.  Instead of replaying your old mental anxiety loops and latest cause for worry, try some relaxation techniques such yoga’s shavasana (“dead man’s pose”) or pranayama (deep breathing). Research indicates that meditation is similar to sleep, only more effective.  Twenty minutes meditation may be the equivalent of two hours sleep.  Try this metta meditation while lying in bed or make up your own prayer along the lines of:

May I feel safe.

May I feel happy.

May I feel strong.

May I live with ease.

 

Then repeat the pattern with the same good wishes for each person you love. Even try it for those who are causing you stress. You might be surprised to find this is a shortcut to forgiveness, a state of heart and mind which lets us all sleep easy.

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