The Best Natural Sleep Remedies
Do you always feel cranky during the day? Are you often lethargic at work? You may not be getting the right amount of sleep at night, which explains why you’re frequently irritable and sluggish. If you’ve tried all sorts of sleep supplements but still end up getting no more than four to five hours of sleep every night, then it may be time to try some of the best natural sleep remedies.
Not getting enough sleep won’t just make you look old, or feel weary most of the time. It can also have an adverse impact on your health. Lack of sleep can make you more forgetful. It can increase your risks of obesity, and make you prone to vehicular accidents mainly because it can affect your reaction time and decision making.
Sleeping pills are not only largely ineffective in helping people who are unable to sleep. These drugs also pose a lot of health risks. Some of the common side effects of sleeping pills are changes in appetite, constipation, diarrhea, dizziness, daytime drowsiness, and dry mouth or throat. Taking these pills can also make you prone to gas, headaches, heartburn, stomach pain, and tingling in the arms, hands, and legs.
If you are done with sleeping pills, why don’t you try the following natural sleep remedies?
Regular meditation can help control stress, and consequently induce sleep. You can try to visualize a relaxing scene at least 20 minutes before your scheduled sleeping time. You can imagine being on an island, with the warm breeze touching your skin, and the sound of the waves filling you senses.
Or you can do yoga, which you can do for five to 20 minutes. Simply close your eyes, and pay attention to your breathing. You can also do simple yoga stretches before hitting the sack. Some consider yoga practice as the best natural sleep aid.
The scent of English lavender oil has long been used as a way to help people relax and fall asleep fast. In fact, this herbal sleep remedy was used by the ancient Egyptian in preserving mummies. Even the ancient Romans would cover their bodies with the oil of this herb. And it is a traditional ingredient in perfumes and soaps.
You can put an English lavender oil sachet under your pillow, or put two drops of the oil in a handkerchief and place it near you. You may even add several drops of the essential oil to a warm bath, which you should take before you hit the sack.
Don’t go straight to your bed after arriving home. Unwind early in the evening, letting your body transition from a stressful day at the office to a more peaceful and laidback environment at home.
There are many things that you can do to unwind at home. You can drink a cup of chamomile tea which is said to be effective in inducing sleep. You can also have a bath if you have the time. Or simply sit quietly alone in the porch.
Watch What You Eat
Your diet can also affect your quality of sleep. If you want help with insomnia, then you must make a conscious effort to limit your intake of coffee. As you know, this popular brew contains caffeine that can cause insomnia and restlessness. You should also avoid drinking sodas especially at night.
And if you thought that drinking alcohol can make you fall asleep fast—think again. Alcohol consumption may make you sleep, but you will eventually wake up in the middle of the night.
You must also cut back on sugar consumption. Sugar may give you energy, but it can also cause a rise in blood sugar levels which can disrupt your sleep.
Instead of eating sugary foods and drinking caffeine rich drinks, eat foods that can make you sleep fast like bananas. This fruit is rich in vitamin B6, which enhances the conversion of tryptophan, an amino acid that is a precursor to serotonin and melatonin, the hormone that affects our bodies’ wake-sleep cycle.
You must also eat foods like legume, dark green leafy vegetables, almonds, and whole grains which are rich in magnesium. The latter is a mineral that is considered a natural sedative.
One probable reason why you have problems falling asleep at night is because you are not getting enough light exposure in the morning. Light exposure can tell your body when to go to sleep, as it affects the production of melatonin. You should also try to walk outdoors for at least two hours in the evening if you find yourself waking up too early in the morning.
Invest in a Comfortable Mattress and Pillow
Your bed should be comfortable enough that you would feel sleepy every time you lay down on it. You can invest in a comfortable mattress and pillow, like those from My Pillow.
MyPillow is designed to give you a sound sleep, thanks to its patented three-piece interlocking fill. It gently supports your head and neck, and it would stay the way you want it all night long. It also gives a cooling effect, keeping you cool and comfortable throughout the night.
My Pillow can also assist in treating and preventing common health disorders that are associated with poor sleeping posture. These disorders include neck pain, migraines, insomnia, TMJ, restless leg syndrome, fibromyalgia, and sleep apnea. Moreover, it can help prevent snoring.
You should also buy a comfortable mattress. The mattress should not be too hard and not too soft. A firm mattress coupled with a soft pillow can give adequate support and cushion to your spine, so you can sleep more soundly at night.
Even your bedroom can affect how long you sleep at night. Make it conducive to sleeping. Avoid doing other things in your bedroom like eating, so that your mind would conditioned that you’re supposed to sleep when you’re in your room.
As you can see, there are lots of things that you can do to induce sleep. So start trying these best natural sleep remedies and you should be able to sleep better tonight.