Conventional sleep drugs will knock you out, but leave you with that almost unavoidable morning grogginess. Long term use of these drugs can also lead to a dependency for them. To sleep more deeply and awaken refreshed, try some of these natural options for a better night’s sleep.

A good night’s sleep is the culmination of many small changes you can make. Lifestyle choices such as:

• Establishing a regular routine for going to bed and getting up ? this reinforces your natural sleep/wake cycle.
• Avoid caffeine and nicotine. One cup of coffee in the morning does no harm ? stay away from these stimulants at least six hours before bedtime.
• Take it easy on alcohol. One drink might help you relax, to much however, can cause you to awaken to early.
• Eat enough but not too much ? it’s hard to sleep while your body is digesting a heavy meal.
• Exercise early in the day, but not within 3 hours of bedtime.
• Create a sleep friendly environment. A completely dark and quiet room, comfortable bed, and a room temperature between 60 to 65 degrees works great for most people.
• Stay away from computers, televisions, and work related tasks an hour or two before bedtime.
• Cultivate spirituality in your life, try to turn around that lack of control feeling you may have over your life, and release it to a higher power. This will relieve your need to control every aspect of your world.

Herbs and nutrients can help you get a hold on sleep disturbances too. There are many products that contain multi-combination formulas that include ingredients like:

• Valerian root, passionflower, skullcap, and chamomile are most helpful.
• Nutrients like inositol, gaba, taurine, calcium, magnesium, and vitamin B6 work well too.
• Meletonin a hormone secreted by the pineal gland, it can help regulate your sleep/wake cycle.

Meditating to a relaxing audio technology that uses binaural beats can increase electrical and energy activity patterns in the brain. This will train both hemispheres of your brain to resonate to the binaural beats resulting in ?whole brain synchronization?. You can train your brain to relax naturally and this will improve your ability to sleep.

Drinking plenty of water throughout the day keeps your brain hydrated and running in peak performance. Dehydrated brain tissue equals a stressed organ that can not function properly. If you are having difficulty sleeping at night try drinking a glass of water and use a pinch of salt on your tongue. Usually within a few minutes you should notice a calming effect. It is believed that this combination alters the rate of electrical discharge inside the brain, thus inducing sleepiness. A cup of yogurt before bedtime seems to help also.

The benefits of regular consistent sleep include looking younger, feeling more energetic, controlling body weight, and improving mood and memory. It’s no exaggeration that sleep’s benefits can add volumes to the quality of your life. But sleep is often the first thing to go when we get overworked or overwrought and stay up just another hour or two to finish a project, do the ironing, read a report, scrub the bathroom floor . . .
You can’t miss sleep without somehow cheating yourself.

There are so many natural alternatives to explore to increase your success in getting a better night’s sleep. Try some of these, one or more of them might just be your ticket to many nights of more consistent and permanent blissful sleep!

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Brainwave Entrainment is not new. in fact our ancestors used it in their dances and rituals. They used drums and other types of rhythmic instruments like rattles to create beats which would have a certain effect on those listening.

A very fast beat would whip people into a frenzy to prepare them for battle or any activity which required a lot of energy and enthusiasm. Other slower beats would calm people down almost to a dreamlike meditative state necessary for healing or to implant ideas into the subconscious minds of the listeners.

When we’re awake we are mainly in a state of beta, (measured at 15-40 cycles per second), which is alertness and even agitation. When we relax our brainwaves are predominately alpha, measured at 9-14 cycles per second, a state of mental calm and relaxed focus. These waves can be measured on an EEG machine which show as a person relaxes, their brainwaves become slower and further apart.

As the relaxation continues the brainwaves further slow down to theta, measured at (5-8 cycles per second) state of drowsiness and light sleep and finally delta (1.5-4 cycles per second) a deep sleep state.

Brainwave Entrainment actually slows down the electrical activity of the brain by using sound tones which effect the sub cortical area of the brain. Flashing lights can also be used for the same effect but can effect people suffering from xxx.

The early form of modern brain altering technology was called “binaural beats”. Binaural beats emit sound pulses of different frequencies into each ear. The brain then resonates to a frequency half way though these two frequencies.

Binaural beats are quite effective in lowering our brainwaves but need headphones to work effectively. A more recent innovation in Brainwave Entrainment is “Isochronic Tones” or “Isochronic Beats”. Isochronic Tones (or monaural beats) work without the need for headphones, allowing us a more comfortable way to get to sleep (try turning on your side wearing headphones!)

Isochronic Tones can be embedded into music for a total relaxing experience. They have been credited with everything from pain relief, creativity, meditation and lucid dreaming. But the ability of Isochronic Tones to promote restful sleep is their greatest achievement towards good health and wellbeing.

There a many sound products on the market nowadays that claim to help us sleep. Among these are hypnosis CDs which induce relaxation so suggestions can be implanted directly into the subconscious mind, for instance a suggestion that we are calm and relaxed and sleepy.

To benefit from hypnosis, we must be fairly relaxed to start with, which is unlikely if we’re tossing and turning and worrying about not sleeping and how we’re going to perform the following day!

On balance brainwave entrainment using monaural technology or Isochronic Tones looks to be the best option. It seem like our ancestors got it right all those years ago Of course these folk weren’t aware they were using monaural beats technology, they just knew that it worked!

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Maybe you are like me, losing sleep as you grow older and more problems piled up in life. Negative feelings are magnified beyond your natural capability to hand with a smile.

So we are surrounded by numerous drugs that promise us a restful sleep, but do we really want to take another pill just to get a night of restful z’s? Personally, I rather look to Mother Nature for a remedy and there are plenty out there. Here I’ll list my personal three favorite natural sleep secrets.

Kiwi - Take 2 kiwis an hour before bedtime and your sleep time will increase an hour on average and the time you take to fall asleep will be reduced to 39% on average.

The reason why kiwi fruits work is because overactive nervous systems, which is a common cause of sleeplessness can be calmed with calcium, magnesium or vitamin C. The kiwi has all of them combined in one tiny fruit that will help you fall asleep in the most natural way.

Red Onion – A pungent cure but it works! Slice some red onions and pour boiling water over it. You may choose to drink the liquid or just breathe in the warm fumes. It is said to have an immediate calming effect for an overactive mind.

The red onion not only works for insomnia, it is said to lower blood cholesterol level when eaten and even reduce the occurrence of asthmatic relapses.

Turkey – If you always wonder why you sleep better during the Christmas holidays, it could be more than just the long holiday away from stress in the office.

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