7 Natural Ways to Improve Insomnia and Sleep Habits

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INTRODUCTION

• Insomnia is a common sleep disorder that can make
  it hard to fall asleep, hard to stay asleep, or
  cause you to wake up too early and not be able to
  get back to sleep.

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• You may still feel tired when you wake up.
• Insomnia can sap not only your energy level and
  mood but also your health, work performance and
  quality of life.

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• How much sleep is enough, varies from person to
  person, but most adults need seven to eight hours
  a night.

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HERE, WE ARE GOING TO DISCUSS COMMON NATURAL TIPS
FOR INSOMNIA AND BETTER SLEEP
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1. EXERCISE

• Regular exercise reduces stress and anxiety, and
  generally improves sleep.
• But for some people, exercising within a few
  hours of bedtime may cause problems getting to
  sleep.

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• Keep in mind, everyone's different. For some
  people, late-day exercise isn't a problem.
• Without making any other changes that are likely
  to affect your sleep, take notes on how well you
  sleep after working out at different times.

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2. CHANGE DIET

• Your body uses up energy during the sleep
  process, it needs to be restored.
• Eat a mix of protein and carbs for breakfast
  (think eggs and whole wheat toast), and have six
  250- to 300-calorie mini meals throughout your
  day.

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• Eating something nutritious every few hours helps
  your body and brain maintain the right balance of
  hormones and neurotransmitters, essential for
  falling - and staying - asleep at night.

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3. DONT DRINK ALCOHOL

• Alcohol disrupts sleep. A few drinks may make it
  easier to fall asleep initially, but alcohol in
  the system will often cause us to wake up just a
  few hours into the sleep cycle.
• Sleep is then often intermittent for the
  remainder of the night.

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4. TURN OFF ELECTRONICS

• Begin at least an hour before bedtime by turning
  off any electronics such as the television,
  computer, smart phone, iPad, etc.
• The light from the screens and the stimulation of
  watching them literally keep your brain in the
  on position.

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• When you get ready for night, dim all of your
  bedroom and bathroom lights.
• This will help you get in the mood even more.
  Better yet, use candles or the fireplace for
  light.

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5. KEEP IT COOL

• The ideal sleeping temperature is 65 degrees
  Fahrenheit. A bedroom thats too warm can induce
  nightmares.
• One thats too cool keeps your body from fully
  relaxing because its trying to protect its core
  temperature.

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6. KEEP IT DARK

• This will help support melatonin production and
  is one of the best natural sleep remedies.
• You can invest in a dark blackout shade that
  covers all of your windows. If money is an issue,
  just use thick blankets.

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• I know from experience its amazing how much the
  darkness will improve your sleep!
• You can also wear an eye mask to block out light
  although its not as effective.

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7. DONT GO TO BED STUFFED OR HUNGRY

• Thats the worst! The gnawing stomach growl will
  surely keep us up as will the overstuffed
  feeling.
• While some people sleep much better with no food
  after 8 p.m.

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• Eat or dont eat as you feel works best for you.
• If youre battling pregnancy insomnia you may
  need the calories to get through the night
  without waking.

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PRESCRIPTION
Dr. Vikram Chauhan (MD-Ayurveda) is the CEO
founder of Planet Ayurveda recommends Sleep
Naturals to get better sleep naturally without
causing any harmful effects.
SLEEP NATURALS
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WHERE TO BUY SLEEP NATURALS?
To buy Sleep Naturals, please visit Planet
Ayurvedas online store- store.planetayurveda.com
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THIS WHOLE INFORMATION FOR YOUR GOOD HEALTH AND
WELLBEING IS BEING PROVIDED BY
PLANET AYURVEDA
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ABOUT PLANET AYURVEDA

• Planet Ayurveda is a leading herbal GMP
  certified manufacturing and exporting brand of
  Krishna Herbal Company owned by Dr. Vikram
  Chauhan from Chandigarh, India.
• Krishna Herbal Company is an ISO 90012008
  certified Company and sister concern of Planet
  Ayurveda, which is US-FDA registered.
• Planet Ayurveda has distributors in various
  parts of the world and products range over 200.

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OUR EXPERTS
DR. MEENAKSHI CHAUHAN, BAMS - GOLD MEDALIST,
MD (ALT. MED.)
DR. VIKRAM CHAUHAN, BAMS, MD (AYURVEDA)
DR. MADAN GULATI, BAMS - GOLD MEDALIST, MD
(AYURVEDA)
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CONTACT US
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