Curing Insomnia - 7 Steps To Better Sleep

Written by Donald Saunders

Do you sit up at night not bothering to go to bed because you know you wonít sleep? Or, do you climb into bed and then toss and turn getting more and more frustrated because sleep wonít come? If so, donít despair because help is at hand.

Whether you are suffering from short-term, transient insomnia or longer-term chronic severe insomnia, curing insomnia is simpler than you might think.

Here are 7 simple steps that provide a natural cure for insomnia and that will set you onrepparttar road to better sleep.

Step 1. Set yourself a bedtime routine.

Set a time for going to bed and for getting up inrepparttar 148735 morning and stick to them. Experts agree that most of us need about seven or eight hours sleep a night, but this varies from person to person. Youíll know yourself whether you can manage comfortably on six hours a night, or perhaps need as long as nine hours. Whateverrepparttar 148736 case, set your bedtime and wake up times accordingly and then keep strictly to them.

Step 2. Arrange your bedroom for sleep.

Your bedroom should only ever be used for sleeping (and for making love), so arrange it accordingly.

Setrepparttar 148737 temperature at a comfortable, cool level (ideally between 65 and 70 degrees), and make sure that your bedroom is well ventilated. If possible, sleep with a window open or, if this isnít practical, ensure that air can circulate throughrepparttar 148738 room, perhaps by using a fan. Also, make your bedroom as dark as possible when itís time to sleep and avoidrepparttar 148739 common mistake of leaving a light on in case you need to get up duringrepparttar 148740 night.

Step 3. Lower external stimulation.

Avoid doing anything that is likely to stimulate either your body or your mind inrepparttar 148741 hour or two before bedtime. Donít do your daily workout during this time, or decoraterepparttar 148742 spare bedroom.

Also, try to cut out television inrepparttar 148743 run-up to bed. I know, this is not easy and you might even say ďitís impossibleĒ. If this isrepparttar 148744 case, then donít give this particular pleasure up but try to be selective in what you watch and choose programs that are relaxing.

Step 4. Lower internal stimulation.

If youíre a tea or coffee drinker then try to cut these out of your evening routine. This also applies to other drinks that contain caffeine, or high levels of sugar, such as many colas and hot chocolate.

Also, avoid drinking alcohol. Although a drink before bed might well help you to get to sleep, it will certainly not helprepparttar 148745 quality ofrepparttar 148746 sleep that you get.

Health Benefits of Omega-3 Fatty Acids

Written by Mark Deveny

When people hearrepparttar word ďfatĒ they immediately want to run forrepparttar 148706 door. But did you know that some types of fats are actually good for you? These fats are called Omega-3 fatty acids and can be most predominately found in fish oil.

Omega-3 fatty acids are super good for your heart and help to keep it healthy. Whether you already have a healthy heart or wish to make a lifestyle change,repparttar 148707 Omega-3 fatty acids found in fish oil are a great way to stay in your prime.

Even more beneficial ofrepparttar 148708 Omega-3 fatty acids found in fish oil isrepparttar 148709 fact that it helps reducerepparttar 148710 instance of heart disease, helps to prevent cancer, Alzheimerís disease and many other conditions. Omega-3s also have a substantial effect on reducingrepparttar 148711 effects of diabetes and other conditions. And recent studies have shown that Omega-3 fatty acids found in fish oil have been effective in treating bipolar disorder.

Where are Omega-3 Fatty Acids found?

So what types of fish contain these medical wonders called Omega-3 fatty acids? Herring, salmon, mackerel and albacore tuna all contain Omega-3 fatty acids because they are oily fish. The fats found in these oily fish are lacking fromrepparttar 148712 modern personís diet and instead, weíre overloaded on Omega-6 fatty acids, which are healthy in small portions, but harmful in large ones. By balancing your intake of these fatty acids, you will improve your overall health.

Other benefits of Omega-3ís

Fish oil is also high in protein, which is vital to a healthy diet. But even better isrepparttar 148713 low level of saturated fats. Typically, foods high in protein are also high in saturated fats, but not oily fish. The Omega-3 fatty acids inrepparttar 148714 fish oil take care of that and keep you healthy.

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