Use
a White Noise Machine While you Sleep
A white
noise machine works by creating a natural, consistent
sound that drowns out intruding noises in the environment
that can interfere with falling asleep or maintaining
a deep sleep. The sound of a white noise machine is
appealing to the human ear without being distracting,
and can fill the empty silence that often leads to
racing thoughts of worry and anxiety.
White noise
machines work by combining every frequency audible
to the human ear and playing it simultaneously to
create a gentle hum. The sound is similar to that
of a fan without the faint clanking or knocking sounds.
Because it contains frequencies of all ranges, the
sound works to block out individual noises and distractions
such as snoring, traffic, loud breathing, and other
nighttime noises that cause insomnia.
Take
a hot bath before bed
A hot bath
has real physiological effects on the body that can
help induce sleep. The warm water causes the blood
vessels to dilate and reduces blood pressure. When
your body meets the cooler air after the bath, your
heart rate increases then naturally falls over an
hour or so, inducing sleepiness.
Try adding
some lavender to your bath for added serenity. Lavender
has long been used as a calming agent. Just a few
drops of its deep, soothing scent in your bathwater
naturally evokes a sense of tranquility. Experiments
have shown that the inhalation of lavender can slow
the central nervous system and increase feelings of
peacefulness.
Turn
off TV an hour or two before bed
The television
can be an assault on the mind and senses. The constant
barrage of stimulus on television can be a major cause
of stress and restlessness. Many media messages work
by consciously or subconsciously subjecting the viewer
to negative side affects to entice us to buy the solution.
The popularity of 24 hour news programs has resulted
in a steady stream of troublesome and often horrifying
information.
In many
households, the TV remains on all day and is the last
thing turned off at night. Try turning off the television
an hour or so before bed. Enjoy the peace and tranquility
of your home with some hot, decaffeinated herbal tea
and relaxing music. Let the marketing messages, canned
laughter, and terrifying images melt away from your
conscious mind so that when it's time to go to bed,
you are relaxed and at peace.
According
to numerous studies, most insomnia is cause by a stressful
lifestyle and is not a medical condition. The trouble
with pills and sleep aids is that they only cover
up the problem and become addictive as the body requires
higher dosage levels to achieve the desired results.
The majority of those suffering from insomnia will
benefit greatly from simple, wholesome solutions that
result in a natural vibrancy and a balanced life.
The
author is a small business Internet marketing consultant
and the cofounder of nGenuity Solutions. For more
information on white
noise machines, check out http://www.sleepwellbaby.com
where you can purchase sleep
machines and other relaxation aids.
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