Table of Contents
Copyright © 2017. .......... 2
Disclaimer. .......... 2
Introduction.. .......... 5
Chapter 1. .......... 7
Quick Facts about why you are not sleeping?. .......... 7
Chapter 2. .......... 8
Behavioral Changes for Healthy Sleep Habits. .......... 8
Habits at Bedtime. .......... 8
Sleep Environment .......... 9
Sleep Equipment .......... 13
Chapter 3. .......... 16
Self-Help Sleep Techniques. .......... 16
Color Therapy. .......... 16
Physical Activity. .......... 19
Relaxation through Meditation. .......... 21
Simple Respiration: Breathing and Relaxing. .......... 24
Music and Sounds for Sleep Induction. .......... 25
Reducing Your Evening Stimulation. .......... 27
Stay Away from Internal Stimulants. .......... 29
Your Diet Matters. .......... 32
Get Rid of Anxiety and Worry. .......... 33
Bath time. .......... 35
Sleep Aids: .......... 38
Chapter 4. .......... 39
Herbal Remedies and Supplements. .......... 39
Your Body’s Natural Hormones. .......... 39
The Benefits of Chamomile. .......... 42
The Soothing Properties of Lavender .......... 44
The Medicinal Use of Valerian Root .......... 47
A World of Other Herbs. .......... 49
Vitamin & Mineral Supplements. .......... 53
Conclusion.. .......... 55
About the Author. .......... 55
Stéphane Provencher DC, PScD, FIM, BCAMP, BCHHP, DICS. .......... 56
Special Program... .......... 59
Lifestyle Prescription Foundation courses – 40 modules. .......... 59
