Millions of individuals have trouble sleeping. Stress, sleep disorders, aches and pains, racing thoughts and other culprits prevent countless people from achieving deep sleep each night. These individuals often suffer from a wide variety of health complications, including weight gain, depression, anxiety, decreased immunity, trouble concentrating and difficulty performing everyday tasks.
Quality sleep is essential to overall health and wellness. In order to get the maximum benefits from the sleep, your body must go through several stages during the sleeping hours. For example, the beginning stage of sleep is known as the alpha state. During this stage, the mind is rested, yet receptive and focused. Without each stage of sleep, all areas of your health will suffer.
Many people turn to medication to help in the battle against insomnia. And while pharmaceutical sleep aids do, in fact, promote sleep, they come with a number of potentially harmful side effects. In addition to drowsiness, dizziness, memory impairment and headaches, certain sleep medications can lead to dangerous behaviors such as walking, eating and driving with the body still in a sleep-like state.
And since these medications are needed to produce sleep night after night, sleeping pills also carry the risk of addiction. With increased usage of any medication, the risks of liver and other organ damage is increased as well.
With lack of sleep and potentially harmful sleep medications, many individuals are left with the question, "How can I get to sleep without the dangerous side effects?" Thankfully, high-quality sleep is attainable without taking pills. The following are three effective methods of relaxation, which will help your body and mind prepare for a deep, restful sleep.
1. Gentle Yoga
Yoga is a great way to ease stress and promote healthy sleep and lasting energy throughout the day. When it comes to relaxation, the best yoga poses are ones that incorporate gentle stretching and deep breathing. For example, the following yoga positions are all great for relaxation purposes.
- The child's pose
- The lotus pose
- Downward-facing dog
2. Power Down
With the use of countless electronics in modern-day society, it can be difficult to turn everything off when it's time for bed. However, studies show that turning off all electronic devices, including phones, televisions and MP3 players, at least 30 minutes before bedtime can improve quality of sleep.
3. Deep Breathing
Deep breathing can promote relaxation and improve sleep by calming anxieties and slowing heart rate. Follow these tips for deep breathing in order to prepare the body and mind for quality sleep:
- Sit or lie in a comfortable position
- If sitting, make sure the back is straight and the shoulders open
- Try to clear the mind of any stressful or negative thoughts
- Breathe deeply through your nose for 2 counts and exhale through your mouth for 4 counts. Repeat 10 times while in bed and enjoy a restful night.
Suzanne Andrews, star of PBS TV's Functional Fitness and licensed rehab clinician guides you through stress releasing relaxation techniques for a good nights sleep in the best selling Beginners Dynamic Yoga release stress and lose weight DVD. Used in medical centers and recommended by doctors. Available now for instant download on Amazon for only 1.99.http://www.amazon.com/Beginners-Dynamic-Stress-Release-Weight/dp/B001P7CACI/ref=sr_1_1?s=instant-video&ie=UTF8&qid=1359334270&sr=1-1&keywords=beginners+dynamic+yoga+release+stress+and+lose+weight
Article Source: http://EzineArticles.com/7482230
