How to Beat Insomnia With Alteril
There are those of us that have chronic insomnia. This is a sleep disorder that stays with a patient for life. You'd be surprised though, that more often than not, your sleepless nights, be they trouble falling asleep, staying asleep, waking up early or waking up groggy, are within your control. Let's take a moment to analyze some of the leading causes of sleeplessness, and if they're influencing the issues you're having.
In fact, many of the leading causes of sleeplessness are completely within our control. Drinking coffee within several hours of sleeping is obviously not a good idea, as coffee is a source of caffeine. Depending on your physiology, you might also do well to avoid tea, and even decaffeinated tea, as they also have caffeine, albeit in smaller quantities.
Alcoholic beverages are also best avoided, as alcohol, contrary to popular belief, is a stimulant. Having a few beers before bed might make you pass out, but it will certainly affect the quality of your sleep, and you'll more than likely wake up groggy, while wine and other alcoholic beverages can keep you from falling asleep at all.
Sleeping habits also play a key role in determining your ability to sleep. Circadian rhythm is your body's internal clock, which among other things, determines your instinct to sleep, and conversely, when to rise. Going to bed and getting up at different times can make it difficult for your body to set its schedule, contributing to bouts of sleeplessness.
There are, of course, issues beyond our control, that can affect our sleep. Stress is a leading contributor to sleepless nights. There is no getting around this, whether it's related to money issues, your job, relationships or other situations in your life that has you up nights. Depression is another leading cause of sleeplessness that can't be understated. These are issues that we all face, and while we often can't remove the causes of stress and depression from our lives, we can control how we respond to them. Exercise, stress management, counselling and/or medication, when appropriate, can alleviate the symptoms of stress and depression and reduce the likelihood they'll keep you from sleeping.
You can minimize your sleepless nights by maintaining a fixed sleeping schedule. This means going to bed and waking at the same time every night. Challenging as this might be, by setting a routine you allow your body to strengthen its circadian rhythm, making it easier to sleep and rise. This will also have a positive effect on your sleep quality. You'll feel refreshed after sleeping.
You can also make your bedroom a conducive sleeping environment. Use your bed only for sex and sleep, and resist the urge to read or watch TV in bed. Keep your bedroom dark and cool. A good set of curtains or heavy blinds should block light, particularly in the summer months, when the sun sets later in the evening and rises early.
Some people find that the noise from a fan helps them sleep as well.
Now, for those nights when, no matter what you try, you just can't sleep. Keep your alarm clock display out of sight, so you're not tempted to look at it. If you're not sleeping after half an hour, get up and do something. Reading is a good choice here, as it's not overly stimulating and keeps you focused. Then go back to bed. Still not sleeping? Try a few more times. If it persists longer than a few hours, get up.
In situations like this, the body needs tough love. Yes it's highly unpleasant going through the day without sleep, but by doing so you're making your body and brain even more tired. You will sleep again, this much is certain. By denying yourself sleep on these difficult nights you're raising your sleep deprivation. And very soon, your only instinct will be to sleep!
Then, once you've gone through your unpleasant, sleep-deprived day, do the following things.
Eat your dinner at least three hours before bed, so your body has time to digest the meal before you start shutting down for the night. Refrain from excessive alcohol (this varies according to the individual, but more than two drinks several hours before bed is probably pushing it). Don't drink coffee, caffeinated soft drinks like Coke, or even tea.
About two hours before bed, take Alteril, an all-natural sleeping aid that contains melatonin, a sleep inducer found in warm milk that encourages sleep. Yet because the ingredients are natural, Alteril doesn't come with the dangerous side effects associated with sleeping pills, including dependance and withdrawal symptoms.
Stick to low-stimuli activities before bed. No action or horror movies. No reviewing money issues or watching sports. Just keep it light. Reading is good. So is light conversation, or surfing the net.
Then, assuming you've got eight hours before your alarm is scheduled to ring, go to bed.
You will sleep very, very well.
The bottom line when trying to beat sleeplessness is to manage what you can control. Don't drink caffeine or alcohol, eat large meals or deal with stressful issues before bed. Go to bed and rise at the same time every day, including on weekends. Make your bedroom a sleeping environment, dark and cool, and use your bed only for sex and sleep. Take a natural sleeping aid like Alteril for short-term sleeping problems, avoid prescription sleeping pills, and consult with your doctor in the unlikely event that your sleeping issues last longer than a month.
By managing the factors that influence your sleeping patterns and taking a safe and proven sleeping aid like Alteril to ensure you get a good night's rest when you need it most, you're setting healthy sleeping habits that will see you through the highs and lows of life that, whether stressful or not, will have you sleeping soundly.
Alteril and Healthy Living
You're not looking for immortality. But you want to make the most of this life with healthy living habits that will have you looking and feeling well. This is a good thing! Alteril believes that sleep is an important piece in the grand scheme of human life. This article outlines a framework for healthy living and the steps you can take to make your time on this Earth both long and happy.Start your commitment to healthy living by getting out and being social. In addition to providing companionship and a sense of belonging, an active social life is proven to extend life. Numerous studies show that connecting with people keeps the brain active, whether it's through volunteering, church activities or built-in camaraderie with your co-workers. It's not a coincidence that the people who live longest have strong social connections.
You can further increase your longevity (and mood) by getting some sun. Experts recommend at least 10-15 minutes of sunlight, three times a week. Sunlight offers vitamin D, which strengthens bones, fights cancer and elevates feelings of well-being. A recent study illustrates this point with an interesting observation, the four places around the globe with greatest longevity and health levels were all in sunny climates.
Having said this, protect your skin in hot climates! For all the benefits the sun offers to healthy living, sun damage to the skin is a leading cause of wrinkles and aging, and can lead to skin cancer. You can minimize these risks by wearing a sun screen of at least SPF 15. Try to limit your exposure to the sun when it's hottest, usually between 10AM and 3PM. Wear a hat with a brim, and cover up with light clothing when it's hot.
And then, get moving! Exercising at least 30 minutes a day provides many health benefits, including weight control, strengthened bones, reduced risk of high blood pressure, diabetes, heart disease and premature death. Exercise also keeps you looking and feeling in top form and is an effective way to manage stress. Studies suggest that 60% of Americans don't get enough exercise.
You can increase the benefits of healthy living further by eating a healthy diet. Fruits and vegetables are immensely beneficial to the mind and body, offering minerals, vitamins and antioxidants that, among other things, boost immune function, improve memory, raise general health and reduce the effects of aging. Aim for at least nine servings of fruits and vegetables each day. And if you really want to benefit from the power of these health boosters, diversify by eating fruits and vegetables of all colors of the rainbow.
There's an old Japanese proverb that says Eating fish will make you smart. They're on to something here. Oily fish, like sardines, tuna, herring, trout and salmon are all high in omega-3 fatty acids EPA and DHA. There is emerging evidence linking omega-3 to boosted cognitive function. Omega-3 is proven to reduce risk of heart disease, lower blood pressure and elevate mood. Wild salmon is particularly high in omega-3 and is one of the healthiest foods on the planet.
Eat plenty of dairy and low-fat milk. The calcium in dairy helps maintain healthy bones and teeth and can prevent high blood pressure, kidney stones, heart disease and colon cancer. There is further evidence suggesting that, when incorporated with a weight-loss meal plan, low-fat and fat-free milk encourages body fat loss while maintaining lean muscle mass.
You've also heard it said to avoid tobacco and alcohol. Add sugar to this list. Some nutritional experts even theorize that the introduction of sugar to the western diet has done more damage to society than the effects of drugs, tobacco and alcohol combined. Sugar is prevalent in today's fast-paced, consumer-driven lifestyle, with the average American consuming 100 pounds of refined sugar per year. That's the equivalent of three and a half cans of Coke every day. Considering that sugar suppresses the immune system, leads to weight gain, obesity and is a leading contributor to diabetes and numerous ailments, that's not a good thing.
Do yourself a favor. Limit sugar in your diet!
Finally, get enough rest that you can properly function. The National Sleep Foundation reports that two-thirds of American adults suffer from sleeping problems on a weekly basis. Lack of sleep can lead to psychiatric and health problems, decreased memory, logic and learning to say nothing about how sluggish it makes you feel throughout the day! Drowsy drivers cause more than 100,000 car accidents each year, 1500 deaths and tens of thousands of injuries.
This could be drastically reduced with eight to ten hours of uninterrupted sleep for every adult each night. This can be difficult at times. Some people are prone to insomnia and bouts of sleeplessness. Others find it hard to sleep with work, relationship and money issues hard to shut out at night. Alteril believes that every person has a right to sleep well every night and recognizes this can be difficult. That's why we designed Alteril, an all-natural sleep aid of the most effective supplements to encourage long, deep and refreshing sleep. That's without the headache of sleeping pills and the baggage they come with. Alteril is perfectly formulated to get you through those rough patches in life and give you rest when nothing else will.
And with the tools for healthy living outlined in this article and Alteril for those nights when needed, you're well on your way to managing factors within your control, sleeping better and living a long, happy and healthy life. Be well.
