Natural Remedies for a good Night's Sleep
Do you feel tired and irritable during the day, yet you are unable to sleep at night? If you are one of the millions who suffer from sleep problems, there are many natural remedies to help you fall asleep and stay asleep.
The National Highway Traffic Safety Administration estimates that drowsiness causes 100,000 vehicle crashes each year, resulting in 76,000 injuries and 1,500 deaths. Nourishing your body with the proper amount of rest and sleep helps you maintain not only your health but your safety and mental alertness.
- Avoid eating for 2-3 hours before bedtime. If you have to have a snack, try warm milk and avoid protein, sugar and excess fats which stimulate.
- Herbal teas with chamomile, passion flower and lemon balm-all three herbs are effective sleep aids. You can also try herbal supplements with these ingredients.
- The scent of Lavender has been shown to be as effective for sleep as over the counter sleep remedies. Use lavender oil in your bedroom or apply lavender massage oil to relax muscles. Take your bath with lavender scented bath oil or try lavender tea.
- Valerian Root -can be taken as a supplement or used as a tea. Valerian can also have a stimulant effect on some individuals so be aware that this can also happen and stop using it if restlessness occurs.
Homeopathy has been a valued treatment for a variety of ailments for over 100 years. Some ingredients to look for are pastille, coffea and Nux vomica. A knowledgeable professional at your health food store can guide you to what you need.
A balanced diet with plenty of fresh fruits and vegetables, whole grains and nuts will help you get the vitamins you need to promote a good night’s sleep.
Relaxation techniques such as meditation, yoga and tai chi are very effective in promoting sound, restful sleep. These techniques use deep breathing and help reduce stress and promote peace, harmony and a sense of well-being, all very conducive to a good night’s sleep.
There are special yoga postures and routines just for night time relaxation. Find a good CD or video on PM Yoga and give it a try.
Listen to soothing music before bed or after you get into bed. No hard rock or jazzy jazz. Try classical or New Age music for relaxation. There are also sound effect CD’s with soothing audio of waterfalls or ocean breezes.
If you watch television before bedtime, try something more soothing than an action movie or crime drama. Don’t watch TV in your bedroom. The best approach is to spend about 30 minutes before bedtime doing something relaxing and soothing to get your mind and body ready for sleep.
Read something soothing as part of your bedtime routine. Avoid the latest novel or any book that makes you think too deeply. Try a book on daily meditations or affirmations and think about these as you fall asleep.
If you find that you have tomorrow’s to-do list on your mind, make a habit of jotting down a list of what you want to accomplish the next day. Once it’s on paper, you’ll remember it later and won’t have to dwell on it when you’re trying to get to sleep.
The most important thing in finding a remedy for sleeplessness is to establish a routine that works for you and diligently follow it each night. If you are under a doctor’s care for your sleep problems, be sure to consult him or her about any changes you make.
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