>> There are hundreds of webpages online where you can read about different ways to improve your sleep. If those advice does not work then try these private and different tips.

Background

When you are sleeping the body temperature, the pulse, the stress hormones and the blood pressure is going down.The muscles are relaxed . The immune system is being activated, in other words: the body is healing itself when you are sleeping. An adult needs 6-8 hours of sleep every night. The need for sleep increases when you are sick, when you are stressed or when you are exercising a lot. Then you need more sleep to recover. the harder and the more intensed you are exercising the more sleep you will need. The sleep is divided in different cycles. Rach cycle lasts between one to two hours. The different cycles are: Sleep stage, the stable sleep, deep sleep and REM sleep. About everyu third person gets affected every now and then by sleeping problems. Most often this is due to stress, thoughts and worry Therefor you can try to find a way to unwind and relax to cure your sleeping problems. Other reason to poor sleep can be alcohol, nicotine and caffeine. Also depression and anxiety can be reasons for poor sleep.

Problem 1.

Thoughts That Causes Palpitation

You can not sleep if your brain goes at full speed- And not if you have a high heart rate.

Step 1 is therefor to calm yourself down.

Problem 2.

Overtired

Sometimes you can be too tired to even fall asleep. Avoid this. Tips follows below.

Problem 3

Have you been resting infront of the TV?

Maybe you were too tired to do something so you spent the evening infront of the TV. Then it can be hard to get sleepy again. Tips follows below.

Problem 4.

Stuffed away thoughts poke at.

Have you put some real effort the whole evening not thinking about your difficult boss, that there is something wrong with your car, that your ex have a new boiyfriend/girlfriend, or that you have forgotten to buy new sneakers for your kids? You can count on that these problems will come to the surface when you are going to bed. Tips follows below.

Problem 5.

Pain-Cold-Hunger- Get To Know Yourself

For many people it is diffcult to go to sleep if they feel pain, if they are cold or if they are hungry. Tips follows below.

Problem 6.

The train has left the station.

Maybe you were tired at some time during the evening- but you had to finsih doing some things first?

While you were finishing doing those things the sleeptrain left. And now you are no longer tired. Learn your own schedule and jump on the train when it arrives. ( The next train maybe do nor arrive until in the middle of the night). Finish thos things you need to do at once the next morning instead.

-10 Steps To Fall Asleep Faster-

1. CLEAN: Dust and debris are neither good for the airways nor for our mental health. Eliminate everything that creates negative energies in the bedroom. (I have no problem sleeping with a computer or TV in the bedroom - you always have that in a hotel, for example. :-) But, if this is a problem for you, take them out.)

2. FLOWERS: Flowers grow = energy. Too much energy in the bedroom is not said to be good according to Feng Shui. Reduce the number of living plants.

Preparations For The Evening

3. Problem solving - empty the brain. Take paper and pen and write down what you need to do the next day - and if you are annoyed with someone / something. Write that you will take it TOMORROW - tell the brain to release it now, tomorrow is a new day.

4. Shower and change sheets. Feeling a little stale and then crawling into crumpled sheets is not fun. No, a clean body and clean fresh sheets it creates a wonderful feeling! (Changing sheets takes 7 min, showering 8 min - well-invested 15 minutes.)

5, Yoga/ Meditation. Yoga can help calm the senses and remove tension in the body. There are good mobile apps for that (even short 10-minute ones). If you are soft and good, you usually fall asleep easier. Even good if you are overtired. Evening walk is nice but if you get fitter from it, place it until late afternoon / early evening. Many people like to meditate before they go to sleep, I do too but it does not work if I am too tired, then I get stressed instead.

6. Eat something light. When we eat something, the energy goes from the head to the stomach. Eat something with a little weight. Do not eat sugar, do not drink alcohol. When the sugar is metabolized in the body, it can wake us up. This often happens around 4 o'clock, it is said. It can also be beneficial that e.g. make tea on freshly grated ginger.

7. Wash your face with oil. The oil (eg coconut oil) causes us to get "gravel in the eyes". This often signals that it is time to sleep. Do this just before going to sleep. Also removes today's makeup ..

Bedtime Routines

8. Tired out the brain. Read a book. Play a difficult game on your mobile. Solve crossword puzzles. Feel free to do this in bed so that you do not risk perking up.

9. Yawn and stretch When we yawn, this is often a signal to the brain that it is time to sleep. Induce yawns if they do not come spontaneously. In addition, twist and turn and stretch - it releases tension in the body. Feel free to do this in bed so that you do not risk perking up.

10. Affirmations and relaxation. Affirmations: Saying the same things to oneself every night sets the body and head on that it's time to sleep. Many people have a favorite website, lie down on your non-sleep page and say for example: "I still my mind, I still my body" (3 times) "I am warm, calm and secure" (3 times) "I fall asleep fast, I sleep peacefully and comfortably and wake up rested." (3 times) - Then turn around so that you are lying on your favorite sleeping side, stomach or back.

11. Relaxation-Count sheep: Try counting slowly from 100 to 1. It can help the brain go from the active think, fix, dona mode of Beta waves, to the relaxed fall-alpha mode.

12. Relaxation- Breath: The easiest way to move the breath down into the abdomen is to simply think about the abdomen. Immediately, breathing becomes deeper and slower. If the thought does not help, put your hand over your abdomen and focus on hand and abdomen.

13. Essential oils: Did you know that Bergamot, Lavender, Muscat Sage, Roman Chamomile and Valerian Carrot together form a wonderful fragrance packaged in a high-class Essential Oil that helps us fall asleep sweetly?

+ I have 8. Tired out the brain. Read a book. Play a difficult game on your mobile. Solve crossword puzzles. Feel free to do this in bed so that you do not risk perking up.

11. Relaxation-Coun also found a Spray that contains: Valerian root, Melantonin and Gaba which speeds up the whole falling asleep process which may be worth many trying. As always 60 day warranty. (The image in the middle is a very beautiful "Diffuser" for Essential Oils.)

Other Facts

Weight blanket: Many people like it!

Fresh Air: Feel free to keep a window ajar, but make sure it does not pull on you.

Blindfold: On the one hand, there may be disturbing bright spots in the room that the eye perceives, and on the other hand, it can be a way to help the eyes relax.

Disturbing Neighbours: Move!! Earplugs can help but noisy neighbors create internal stress and negative energies. Better to do something about it yourself than to hope that they will change.

No time to shower in the evening? Try just washing your feet (in any way) - and maybe lubricate them.

Good luck and sweet dreams.

Neither me or the company MyDailyChoice claims that the products cure diseases. red the product disclaimer below.

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Hated/ Beloved sleep -10 tips for getting better sleep