The body craves movement during the day and this
Exercise: The body craves movement during the day and this ensures a good night's sleep and a simple way to easily fall into sleep. Outdoor exercise is preferable because fresh air is stimulating and sunlight (even on cloudy days) boosts Serotonin in the brain. It is always brighter outdoors that indoors and this contributes to Serotonin building in the brain. Small children fall asleep as soon as their head touches down on their pillow because they play outdoors during the day. As adults we forget to "go outside and play," spending too much time at our desks, in front of computers. Take a break, early in the day and walk outdoors. Warning: It can be addictive, because you will feel better and sleep more soundly at night. Lighting: Lighting plays a large role in feeling sleepy by bedtime. The sun goes down and the bright lights go on in our homes, malls and streets. This interferes with the body's production of Melatonin, which in turn interferes with our ability to fall asleep. Early evening is the time to turn down the lights. Allow the body to adjust to night and it will naturally begin producing more Melatonin, giving you the naturally sleepy sensation. Also, if you awaken during the night, don't reach for the bathroom overhead light, which will instantly cut off the production of Melatonin? Try a softer light to keep the sleepy sensations going without much interruption. Bedroom Environment: The bedroom should become a cozy and calm place that naturally induces a relaxed sensation in both mind and body. A cooler temperature should prevail in the bedroom because the body temperature falls just before falling asleep. This is why we recommend cracking the window a bit to allow this process to take place within a cooler environment. Mindset: Your mindset is everything when going to bed at night. If you worry all day long about falling asleep at night, you might be training your brain to worry, which is counterproductive to relaxation and sleep. Being completely relaxed is about letting go. It's the absence of "trying" to do anything. In fact, giving yourself permission not to sleep will actually ensure you falling to sleep much more rapidly. It's a paradox and an old trick that works incredibly well. Listening: In order to cancel out the noise in your head, caused by a racing mind, you might want to focus on outside sounds. We all have experienced those far away sounds, way in the distance, that surround the home and filter in if we pay attention. Birds, trees rustling, a train in the distance, rain on the roof and all the other sounds of nature and even the city. This takes your mind out of your inward thoughts and gives it something neutral to focus upon. This neutrality is perfect for letting go and dozing into sleep. Learning to value and protect your sleep makes it a healthier and more nurturing experience. With a few simple changes, sleeping well becomes your new habit. This is a behavior that is worth engaging in and will bring you extraordinary benefits. It's the pure and natural approach to feeling stronger, aids in eliminating intrusive anxiety and provides an experience that continues to build a stronger mind and body. Your body, your mind and your entire sense of well-being will benefit in a myriad of ways.
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