Everyone feels better after a great night’s rest. There is no replacement for getting at least eight hours of sleep every night. But how can we ensure that we get to sleep quickly and stay asleep? Leading wellness professionals share their tips and techniques on ensuring a deep and restorative sleep, even if you are suffering from sleep disrupting aches and pains:
Ban Electronic Devices
A few hours before bedtime, power down your all your electronic devices and tablets. The lights emanating from your devices disrupts your sleep cycle.
Consider Magnesium Salts
A warm shower or bath before bed eases pain and makes getting to sleep easier. “Epsom salt baths are recommended,” says Dr. Caroline Dean, who is a Medical Advisory Board Member for the non-profit Nutritional Magnesium Association. “Warm to moderately hot Epsom salts baths help alleviate chronic bath pain. The magnesium is absorbed into the tissues which create muscle relation. Oral magnesium citrate powder, mixed in water, before bedtime can help a pain sufferer fall asleep faster as it acts as a natural sleep aid.”
The 4-7-8 technique
Established by holistic health doctor Andrew Weil, the 4-7-8 technique is simple and easy.
lightly touch the ridge of tissue behind your top front teeth with your tongue, exhale completely, and then engage in the following breathing pattern:
– Breathe in through your nose quietly for a count of 4
– Hold your breath for a count of seven
– Blow air out through your mouth for a count of 8, making a ‘whoosh’ sound
– Repeat the process three more times
Dr. Weil says the technique is a powerful method of falling asleep because it delivers more oxygen than normal breathing to the parasympathetic nervous system, which becomes overstimulated during times of stress.
Don’t Put Up with Pain
Pain can loom large when you lie down for the night. A welcome alternative for people who prefer to avoid taking pill is Salonpas. Salonpas are absorbed through the skin and go directly to the pain site so you’ll get fast, long-lasting relief.