Your Good Night Beverages

Cravings sometimes hit you a few hours before you sleep and goes the same with various drinks and beverages that are so accessible in your kitchen. You may experience cravings if you are dealing with insomnia or any sleeping disorder, but if you are not sure if you do have a condition, any insomnia doctors in your area can definitely help you. But if you really wanted to easily knock out or flawlessly sleep your way into Dreamland, these are the drinks that you should take before bedtime.

Guzzle Any Of These For A Restful Sleep

If you wanted to improve your sleep and prevent yourself from having any sleeping problem, maybe you can start drinking any of these and be on your road to a good night’s sleep.

Warm Milk

  • The “old-school” warm milk is still one of the best remedies to anyone who wanted to easily drift off. Mothers and experts voted milk as an excellent booze because of its amino acid tryptophan, which is considered as a fully loaded carbohydrate. That’s one of the reasons why you feel stuffed after consuming a glass of warm milk because your system is already regulating hormones that prepare your body to naturally feel sleepy.

Almond Milk

  • If you wanted to step a bit to tradition, almond milk is your perfect alternative. With healthy serotonin that is circulating in the brain, it would be easier for your body to give in to sleep. Having the necessary serotonin content depends on the tryptophan level that you can only get from cow’s milk and almond milk. It is also believed that almond milk contains magnesium, which induces sleep in your system.

Malted Milk

  • If you’re looking for another option to milk, malted milk is another type you will also love. You can try Horlicks, Ovaltine or Carnation Malt Milk for a bit chocolatey twist taste, although some prefer to drink them cold it’s more beneficial when you take them warm. The malt milk drink is packed with Vitamin B, iron, zinc, phosphorus and magnesium – these elements are the right minerals that will induce a great, relaxing feeling during bedtime.

Valerian Tea

  • Are you more of a tea person? Then you can add the Valerian Tea to your “before I hit the sack” regimen. For centuries, the Valerian root has been used in the medical field as a sedative and is as something that suppresses anxiety and stress replacing it will calmness and tranquility. Nowadays, this herb is being used as a treatment for insomnia and other sleep disorders. The only downside of this spirit is that you might see yourself taking naps once in a while because it might be a little obsessive.

Decaf Green Tea

  • This herb is not just a weight loss drink and without caffeine in it, it can actually be a great “before bedtime” sleep-inducing pill in a warm mug. The theanine present in green tea is proven to reduce stress and boosts better sleeping habits. So if you are a certified green tea lover, you can chug the caffeinated one in the morning and the decaf just before your bedtime.

Chamomile Tea

  • Another traditional sleep-boosting drink just like milk. The chamomile herb has proven benefits for those dealing with sleeping problems such as insomnia. It’s a caffeine-free tea that gives your body a soothing and relaxing feeling. For better results, others pair this tea with other health supplements like vitamins rich in magnesium.

Herbal Tea combined with Lemon Balm

  • If you wanted to try DIY-ing your own bedtime tea, you can use just about any herbal tea that is caffeine-free and mix it with lemon balm. Known for fighting stress, insomnia, and enhances sleep, the lemon balm or balm mint could just be your perfect teacup partner if you wanted to achieve a restful sleep.

Banana Smoothies

  • This is no longer a tea-based drink, but neither a dessert. This smoothie is just one of the sleep-boosting option that you can chug in before bedtime. All you have to do is blend in a small banana with almond butter and milk and voila! You’ve got a drift-off smoothie. This drink can also suppress your midnight cravings and is super packed with potassium and magnesium giving your muscles the right amount of minerals as it relaxes.

There are many ways for you to fall asleep as the day shuts off, but nothing beats a submissive way of drifting off with the help of these bedtime drinks. If you think you are one of the many that is battling to get a quality sleep, the insomnia clinics Germantown can help you professionally. And while you’re at it, make these beverages part of your “before I sleep” list and make it a habit your system will get used to.

Dancing The Way Out Of Sleeping Disorders

It’s time to turn your favorite music on and start dancing your way into the beat. It doesn’t matter what kind of genre your dancing mood hypes up to for as long as you’re enjoying it and it relaxes you then groove on. One of the major reasons why dancing has been loved and favored by many is the health benefits that it can provide the human body. Dancing is being considered one of the sleep disorders treatment that does not need any medication, basic, and no money involved. It is a sport that you can actually do at home anytime you wanted.

But what exactly can dance do, especially for those dealing with a sleeping disorder?

Dance To Cope

According to some experts, there is a misconception about certain sleeping problems, like insomnia, that it can be treated with medicines. True is some way, however, it is actually the non-medical procedures that really work well than doctors prescriptions.

The benefits that dancing can give you is entirely endless and here are some reasons why dancing is not only a silent treatment but a favorable exercise too.

  1. Dancing lowers the risk of heart problems and diseases.
  2. It does not only challenges your body but make your brain to concentrate.
  3. It’s a great fat burner.
  4. It makes your entire body to move and grind.
  5. It strengthens your joints and improves flexibility.
  6. It is also a great way to socialize.
  7. Beneficial for the elderly.
  8. It’s inexpensive.
  9. No need for any types of equipment. Just play your favorite music on your phone and that’s it.
  10. It’s fun – PERIOD.

Why Dancing  Is A Better Option Than Medicines

Dance as a silent treatment does not only make wonders to the human body, but it also helps those struggling with sleeping problems to improve their sleep and eventually get back in shape without any medications.

  • It boosts the quality of your sleep.

A dance workout daily increases your deep sleep hormones. This is where your body relaxes in order to rest the entire muscle system and replaces the body cells. Being able to get a deep sleep daily greatly improves the memory and lowers the chances of dementia or Alzheimer’s.

  • It’s a stress setback.

Regular exercise such as dancing withdraws a great amount of stress and anxiety. And this gives the brain time to relax as it prepares the whole body to travel to dreamland.

  • It’s way better than sleeping pills.

Although most sleep disorder patients opt for sleeping pills, the truth is, it is highly unsafe and presents a lot of side effects. With dancing, you get to enjoy every movement, your body and brain voluntarily submit to a regular sleeping habit and at the same time, it saves you from any health risk from medicines.

  • It straightens out your sleeping pattern.

If your sleeping time happens to change due to many contributing factors like travel or work, dancing and dance workout can fix that. Being consistent with your dance exercises enables your natural body clock to adjust properly. This will keep you alert and awake during the day and be submissive to sleep during the night.

  • It helps sleep apnea patients.

There were studies that prove how a dance workout helps people suffering from sleep apnea without even losing weight. And this is with a gradual exercise routine.

  • Beneficial for Restless Leg Syndrome patients.

RLS is the legs’ random movements during bedtime and this may cause sleep interruption. Through dancing, your muscles get to have more than just the normal blood flow, which reduces the RLS and improves your sleep.

  • Fatigue will get you to sleep.

Dancing, just like any other workout or exercise, will make your body tired and will naturally make you feel sleepy. So the moment you hit your bed while exhausted, that’s it. End of discussion.

Regardless of the reason or occasion, dancing is still the best way to obtain a great body workout without hitting the gym. Your insomnia treatment  Rockville Germantown MD facility can even support you with the benefits of dancing to those dealing with a sleep disorder. You do not need to immediately jump on your feet and start grooving, take it slow and do not rush. You can start with dance workout videos on the Internet until you create your own daily routine. It’s a no-brainer, but the moment your body feels it’s time to sleep, it totally meant it. With dancing, you will be able to get back on your sleeping pattern and at the same time slowly let go of your sleeping struggles and medications.

Treat Insomnia With a Positive Outlook

Life is a blessing, but for those struggling to end their day with a great sleep, they see life as a burden filled with negative ideas and troublesome memories. People dealing with sleeping problems opt to sleep services to seek professional help.

Tips on having a positive perspective on a chaotic world

In this tough and demanding world, there is more negativity around than positivity. From the day in until the day out, if you can get to consciously filter the news around you, you will realize that there is less of the good stuff! This world we are living in has drastically changed into something that only, we, humans are to blame, so to speak. And these unpleasant thoughts greatly affect our sleep.

Positive Thoughts can Beat Insomnia

Studies have proven than insomnia can also be treated not just medically, but mentally through positive ideas or point of view. The mind can register a lot of thoughts within a day and for most people having sleeping problems, it could be possible that they have developed adverse thoughts about sleep.

So if you are dealing with insomnia or a sleep disorder  – YOU can change that by starting it from yourself. How?

Here are some tips on building positive thoughts either Before Bedtime or During the Day:

  1. Control the amount of negative news in your life.
    Although you wanted to be updated on current events, you already know what the news is all about with what the headlines say. Limit your exposure to the TV, radio and social media as much as possible and be selective in the stories you wanted to read in full detail.
  2. Control the number of negative people in your life.
    Daily acquaintances are inevitable. At work, school, while shopping, at the park, public transportation, parties and a lot of events where people will bump into you every now and then. Sometimes you will encounter negative reactions, gestures, and words from those people. In the end, it will affect you, but don’t let it lure you into negativity. Get it off your thoughts instantly. Divert your attention and focus ONLY on what’s beautiful and happy. Stick with the people who had been with you and cares about you.
  3. Listen to ‘feel good’ music.
    We will all relate to this: that music is an escape. Once you listen to a really good tune it suddenly changes your mood and outlook. Keep some relaxing and uplifting tracks on your mobile phones, computer or save them on your flash drive and play it at home or in your car. There is a lot of meditation inspired music that will really soothe your inner thoughts and will make you feel relaxed and calm. This music therapy has turned many involuntary nocturnal people into a normal sleeping person again.
  4. Meditate.
    Meditation is taking a few moments to relax your soul and flush out all the toxic vibes inside you and within your mind. You can check out videos on how to meditate wherever you are and do it anytime you need to or you can ask your doctor about how meditation can help you sleep better. It’s a good practice and is highly advisable for insomnia patients to meditate before going to bed.
  5. Live your life.
    The moment you wake up every day, the things you can do, and the healthy state you are in are just some of the blessings you have to be thankful for and should be your reasons in staying positive. Not everyone is given another waking moment, so why spend your time on bad thoughts? Live your life to the fullest while you still can. Work out your best to help yourself recover from that sleeping disorder that is not only burdening you but also those who loves you.
  6. Practice gratitude.
    Showing appreciation to everyone who has helped you is a challenge, but is a good practice. The same way of doing random acts of kindness will make you feel blissful at the same time is uplifting to the people who have experienced your good deeds. That simple gesture is something that you should carry with you until you go to bed. Thinking about how great that experience was will develop a positive image in your brain that will release happy hormones. Soon it will trigger your sleepy head to head off to dreamland peacefully and calmly.

Try these tips one step at a time and once you get the hang of them, keeping a positive outlook on life despite the negativity around you will be like part of your lifestyle. You can consult this with your sleep specialist Maryland so they can help you and add more tips on how you can conquer insomnia and live a normal, healthy life.