Time for a good nights
Alteril Promotes Good Sleep Hygiene
Alteril™ is an all-natural sleeping aid, the result of 25 years of research into the science of sleep and the healthiest choice for someone looking for a little natural encouragement for dozing off a night.
Before we proceed any further, let's clarify a few things. Sleep hygiene refers
to controlling the environment and behaviours that influence sleep.
Over half the American population claims to have sleeping problems at least once
a week. The reasons for this are varied, from bad sleep habits, to stress, to
acute and chronic insomnia.
This article outlines how to incorporate good sleep hygiene in your life, to
minimize sleeping problems and to create the conditions required for good,
restful sleep each night.
Good sleep hygiene starts with routine. Yes, routine can be boring and can be
difficult to maintain. But developing and sticking to a daily routine is
necessary to establish circadian rhythm of your body's internal clock. By waking
and going to bed at the same time, every day, your body acclimatizes to the
schedule you've set and adjusts accordingly.
This includes the same sleep schedule on weekends.
As a general rule, only go to bed when you feel tired. By adopting a sleep
routine this shouldn't be a problem, as your circadian rhythm will adapt to your
lifestyle and you'll most likely get drowsy around the same time each night, and
ideally, wake refreshed at the same time each morning. If you're not tired at
your scheduled bedtime, do light activity. Reading is great. So is listening to
light music or relaxation techniques. But keep it light. Then, when you feel
tired, go to bed.
On a similar note, try to develop a ritual within an hour of bed. Light music
and reading can help. A warm bath can work, or a light snack. Turkey and light
chicken meat are high in tryptophan and are effective foods for encouraging
Try to get a good night's sleep each night. This sounds like an obvious
statement, but by adopting an effective sleep hygiene you're increasing the
chance that you'll sleep soundly each night and reducing the chances that you'll
be drowsy in the morning. Again, all about routine. On the days when you wake up
tired, avoid napping, and never nap after 3PM. A bit of tough love on your body
here, but stick to the routine, and more than likely you'll make up for it the
Stay away from coffee and caffeinated beverages after dinner. Some people find
alcohol can lead to sleeping problems. Alcohol is proven to reduce sleep
quality, and depending on your physiology, you might want to avoid alcohol
altogether after dinner. At the very least, you won't do harm by avoiding it.
Avoid heavy meals within three hours of bed, as they take hours to digest. The
same goes for exercise. While exercise is very beneficial to overall quality of
life and longevity, nothing strenuous within six hours of bed. Better yet, do
your exercise early in the day.
Deal with your finances, career issues and other potential stressful factors
during the day. A little stress management goes a long way. You can't avoid
stress, but you can manage where, when and how you deal with it. Like exercise,
do it in daylight hours, preferably away from home.
Don't bring stress to bed!
Keep your bedroom a sanctuary for sex and sleep. Avoid watching TV or reading in
bed. If possible, keep all activities other than sex and sleep for other rooms.
On nights when you're having problems falling asleep, get up and do something
light in another room.
A good analogy for your bedroom is to keep it like a cave. Your bedroom should
be dark, quiet and cool. This minimizes stimulating activities and encourages
sleep. And by adopting good sleep hygiene methods, it's an effective way of
dosing off and staying asleep for the night.
There will be nights when, no matter what you do, you just won't sleep. Avoid
sleeping pills. They're addictive and have unpleasant side effects and
withdrawal symptoms. They also come with the risk of accidental overdose and are
dangerous when combined with alcohol.
Try Alteril instead, an all-natural sleep aid of proven and highly effective
ingredients, including tryptophan, melatonin, theanine and valerian root.
They're natural and produce no known side effects. Alteril doesn't require a
doctor prescription and is specially formulated for short-term sleeping
problems. Alteril is a comforting back-up plan, for those nights when it's
difficult to sleep.
Just knowing that Alteril is there will put your mind at ease.
By implementing good sleep hygiene in your life and having Alteril as your
safety net, you're on your way to sleeping soundly and waking refreshed each
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