Natural Sleep Remedies
Natural Sleep Remedies
Many people suffer from insomnia. Insomnia is the inability to fall asleep and get a restful night sleep more than a couple of nights a week. People who suffer from insomnia often find themselves tired and falling asleep during the daytime when they’re supposed to be at work. They get sick more often, and typically do not feel as well as those who are able to get a good night’s rest. After age 40, sleep quality and quantity deteriorate and many people look for natural sleep remedies as alternative ways to sleep better rather than turning to medications that may have additional side effects. Of course, as a disclaimer, I am not a physician and I recommend speaking to your doctor regarding all medical conditions. I have had periods of lack of sleep especially when I have been anxious or worried about something. Here are a few natural sleep remedies that I found to be helpful.
* Get Plenty of Exercise – Today most of us have very sedentary lives in artificial lighting, because of this, it is important to get plenty of exercise each day. Take the time to go outside more. Try yoga or tai chi for extra protection against insomnia.
* Take a Hot Bath – Stress can be relieved in a hot bath, especially if you add essential oils to it such as lavender oil. When you take a hot bath, take your time, breathe in the scent and try to relax.
* Limit Screen Time – The blue light on your TV screens, computer screens and mobile devices can actually adversely affect your sleep cycles. It’s important to eliminate them a couple of hours before you plan to get to bed.
* Avoid Eating too Close to Bedtime – The digestive process can interrupt the sleeping process. Try to eliminate eating a few hours before bedtime. It is best to go to bed on an empty but not hungry stomach.
* Keep Regular Wake and Bed Times – While the occasional party will not ruin your sleep schedule, staying up too late or mixing up your sleep cycle too many times can affect your ability to get the right amount of sleep. For the most part, try to go to bed and rise at the same time each day.
* Use Progressive Muscle Relaxation – When you’re in the bed, try a relaxation technique that requires that you tense then relax each of your muscles one at a time, starting with your toes and moving up to your head.
* Avoid Alcohol – Drinking even a nightly glass of wine can interfere with your natural sleep cycle, including REM sleep which is very important to getting quality sleep. Avoid alcohol several hours before bedtime to improve your sleep quality.
* Redecorate Your Bedroom – Create an oasis of relaxation in your bedroom, ridding your bedroom of electronics and any sign of work so that you can sleep better. Purchase bedding that is comfortable and keep the temperature of your room a couple degrees cooler than you do the rest of the house.
* Eliminate Caffeine – Using caffeine to get up in the morning can have a negative effect on your ability to get to sleep at night, even if you drink caffeine in tea or coke. If you cannot eliminate it, try only having it in the mornings and limit the amount.
* Try Hot Herbal Tea – A good replacement for coffee is to use hot herbal non-caffeinated teas instead. You may still want to avoid sugary beverages in the evening, but if you replace caffeine you’ll sleep better.
* Don’t Smoke – Nicotine can be very detrimental to good health in general, but the drug can also ruin the sleep that you’re getting and even prevent you from sleeping as it acts as a stimulant. Plus, the addiction can cause you to wake before you’ve slept well.
*Use Essential Oils- The fragrance of essential oils can exert a powerful, calming effect on the mind through the limbic system. Some single essential oils that may support sleep include Lavender, Valerian, Cedarwood, Orange, and Roman Chamomile. Essential Oils blends that may support sleep include RutaVaLa, Peace & Calming, Harmony, Dream Catcher, Valor, Gentle Baby, Tranquil, Trauma Life, and Stress Away.
Insomnia can lower your immunity; it can increase the chances of a heart attack or other cardiovascular illnesses. Therefore, it’s imperative to find a way to treat your insomnia. Beating insomnia naturally by using natural sleep remedies can ensure that you are healthier and happier mentally and physically. Try using each of these natural sleep aids including essential oils for sleeping better naturally.
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