Category Archives for "Sleep Remedies"

Nov 14

How Herbal Sleep Remedies Can Improve Your Sleep Pattern And Health

By ArtOfPillows | Sleep Remedies

At some time in their life, almost everyone has suffered from insomnia. Insomnia is also something that is on the increase with tests showing that 33% of adults suffer from it nowadays. But what are the reasons for this sleep problem?

It could be caused by a too hectic lifestyle, maybe your eating habits are not the best or you could possibly suffer from bad health.

But whatever the cause there is nothing worse than either not being able to fall asleep for hours, or falling asleep easily but finding yourself awake again a while later and not being able to go back off to sleep. Often just as you manage to get back to sleep the alarm clock rings! What a way to start the day!

Your lack of sleep makes you become emotionally unbalanced and physically tired throughout the day. You become irritable with everyone and are not able to concentrate on what you have to do.  And if you have a demanding lifestyle this can be an absolute catastrophe.

Insomnia that is caused by having a hectic lifestyle or insomnia caused due to bad health can possibly last for longer periods of time, perhaps even months.  Or it could just last for a couple of days, or rather nights!

Not surprisingly, lying awake half the night can be detrimental to your health. You might find yourself gaining weight, looking older than you actually are and, in most severe cases, it could be the cause of serious heart problems. Insomnia is a problem that needs to be taken seriously and treated accordingly.

You have possibly unsuccessfully tried natural cures such as exercising, establishing a better daily routine for yourself and drinking less coffee. Taking a bath before going to bed and avoiding that glass of alcohol in the evening also didn’t work for you. You’re at your wit’s end – what more can you do?

Maybe you only suffer lack of sleep for short periods of time but at regular intervals. Whatever the reason for it and however long you suffer, it’s time to consider trying out herbal sleep remedies.

Read further if you want to know more about

  • herbal remedies for insomnia
  • herbal supplements for sleep
  • herbal sleeping tablets that work

 

Are Herbal Sleep Aids Better Than Pills?

Of course, prescription sleeping pills may help you sleep, but because they lose their effectiveness when used regularly, they should only be used for short periods of time. Also there are many side effects of taking them, such as drowsiness the next day and worse still, you could find yourself becoming dependent on them. The longer you take them, the less effective they become so you start taking more.

Even if you take some sleeping pills that can be bought over the counter you will possibly be faced with side effects such as drowsiness, dizziness, clumsiness, blurred vision and even nausea.

Herbal remedies, on the other hand, will give you the same results as prescription drugs or over the counter drugs, but without the side effects. There is also virtually no chance of you becoming addicted to them. Despite this it is not recommended you take them for longer periods of time. Normally, 4 to 6 weeks is acceptable. After that you should take a break from them.

There are many natural remedies available that you can choose from such as Valerian, Hops, Chamomile, St John’s Wort and Passionflower that could help solve your problem without causing addiction. If you are interested in more information about these herbal sleep aids, read on.

 

What Natural Sleep Remedies Should I Try?

You’re probably now asking yourself which natural remedy is the right one for you. The answer to this is that the best remedy for you depends on the reason for your insomnia. First find out what the underlying causes of your sleeplessness are.

Should your problem be caused by anxiety then Valerian and Passionflower are recommendable.

Valerian has been used as a homoeopathic means of treating depression since the second century A.D. But watch out, there is a possibility that you will suffer drowsiness the next day.

Although passionflower is safe for most people, there have been a few reports of it causing slight dizziness, drowsiness, rapid heartbeat and vomiting.

Hops are another herb that has been used for treating insomnia for centuries. Combining hops with valerian will help reduce anxiety, and restlessness thus helping you to get a good night’s sleep. Should you already be taking a sedative drug, be sure to check with your health care professional as this could have an effect on the drug. It could cause too much sedation and naturally this is not good for you.

Another herb you could try using is lemon balm together with valerian. This has also been known to promote sleep by promoting calmness for hundreds of years. But you should be aware that it could cause excessive sedation if taken together with sedative drugs. When taking lemon balm you should avoid alcohol and be extra cautious when driving or operating any form of machinery.

Valerian or valerian combined with hops or lemon balm, and passionflower can be consumed in the form of a tea or taken as capsules. Valerian taken with lemon tea is also available as a tincture.

It is often the case that sleeplessness is the result of depression. If you find that you have problems sleeping because you are depressed it is recommended that you take St John’s Wort.

St John’s Wort can be taken in the form of capsules or tablets, as a tincture or drunk in the form of tea. You’ll be happy to have herbal sleeping tablets that actually work for you. But, they should only be taken short term as there is a possibility of side effects. One side effect is that it could affect your eyes if you take it long term. There is the chance of you becoming extra sensitive to sunlight. This is a side effect you can do without.

Should your insomnia be caused by an active mind then chamomile can help relax you as it is a mild tranquilizer. It has been used for centuries as a homoeopathic soothing aid. It can be drunk in the form of tea or taken as a pill. Whichever you choose, you can be sure that there is no fear of you becoming addicted. A couple of enjoyable cups of chamomile tea drunk throughout the day can have a positive effect on your sleep pattern. Just be careful, if you drink a cup just before going to bed, the chances are that you’ll wake in the night as you’ll need to use the bathroom! Make sure you drink that last cup at least 30 minutes before going to bed.

If you’re looking for aromatherapy as a remedy then lavender has been known to help if you have sleep issues. This is mostly used in the form of oil. By sprinkling a few drops of oil on your pillow before going to bed, it can help slow your heartbeat and relax your muscles. As an aromatherapy, it is relaxing and apart from possible allergies there are no side effects.

But that’s not all, as lavender can also be drunk in the form of tea. It helps relieve stress, which in turn helps you have a restful sleep. Just make sure that you drink it about half an hour before going to bed.

Once you’ve come to terms with the reasons for your insomnia you’ll be able to assess which treatment you think would be suitable for you. Then it’s up to you to try out which one you think best suits your needs.

Don’t give up too soon if it doesn’t work immediately. All good things take time! And don’t forget, if at first you don’t succeed, try, try and try again. If you find there are no satisfactory results after a couple of weeks of taking a herbal remedy for sleep, then try another until you find the right one that works for you.

 

Are Herbal Sleeping Aids Completely Safe For Everybody?

While herbal remedies are safe for most people, it is always better to check with your doctor before using any. There is always a chance that you are allergic to some plants that are known to be of help to people who suffer from lack of sleep. An allergic reaction on top of sleeplessness is not something you want to have to contend with.

Also if you regularly take any kind of medication, you should check with your doctor first to be sure that the herb is compatible to the medication. You shouldn’t take any risks when taking regular medication.

As clinical testing is not complete for all remedies, it is advisable that pregnant women or women who are breastfeeding consult a doctor before they try any.

Although you can be sure that these aids are not habit forming they should only be taken short term. Using for between 4 to 6 weeks is regarded as being generally safe. And it’s always better to be safe than sorry.

 

How Effective Are Herbal Remedies?

Herbal remedies for sleep can be very effective, but you need to have a little patience. Valerian, for example is known to take up to three weeks before you see any effects. Saying that, it has been used for hundreds of years to treat anxiety and depression, which are often the underlying causes of sleep problems. It wouldn’t have been used for this length of time if it weren’t effective.

Passionflower, on the other hand, helps suppress the nervous system and is often taken combined with lemon balm, valerian root, lavender, chamomile or St John’s Wort. It can be enjoyed as a tea or taken as a capsule. As it is non-addictive it is also often used to treat children who can drink it as a tea.

Hops and St John’s Wort are also remedies that have been used for centuries in the treatment of insomnia that is caused by anxiety or depression.

Lemon balm is an aid that is commonly used as a sedative in the form of tea and Lavender can be drunk as tea or used as an aromatherapy.

Considering all of these remedies have been used practically since the beginning of time, you can be sure that they are effective. They would no longer be used today if they didn’t work.

But beware, you should read the product guidelines carefully before usage and be sure to only take the recommended dosage. Also consult your medical doctor beforehand.

 

What Should I Be Aware Of When Purchasing Herbal Supplements?

You should be aware that the FDA only regulates herbal aids under the category of dietary supplements. This means that the product has to reach a certain standard and the FDA can remove any product they deem to be dangerous. But FDA approval is not necessary before a company brings the product onto the market.

For this reason it is important that you are aware of any possible side effects and of the potential benefits of the product before purchasing.

There is a risk factor when taking such products in combination with prescription medications. The result could even be life threatening, so be sure to consult your doctor beforehand.

So don’t forget – FDA regulations only ensure that manufacturing standards are adhered to, there is no guarantee that the product is effective or even safe.

 

Conclusion

There are various herbal remedies that have been used for centuries that you can take to help you sleep. Which one you choose will depend on the cause of your insomnia. Whether you choose valerian, hops, chamomile, St John’s Wort or passionflower remedies, be sure to read the product description carefully so that you are aware of any potential side effects before use and only take the manufacturer’s recommended dose.

But one word of caution before you take anything. If you are taking prescription medication regularly, are pregnant or even breastfeeding, it is important that you consult your medical doctor to ensure that there won’t be any further problems.

It’s always better to be safe than sorry!

Oct 18

Sleep Apnea Treatment And Causes: How To Find A Path To Better Sleep

By ArtOfPillows | Sleep Remedies

Sleep!  How challenging is it for you?  Is it also challenging for your partner due to your loud persistent snoring?  Does your partner witness pauses in your breathing? Is your sleep restless?

You also need to ask yourself whether you are continually irritable or depressed. Do you suffer from poor concentration during the day or excessive daytime fatigue?  If you answer ‘yes’ to some of these questions then the chances are that you suffer from sleep apnea.

On this page, you’ll find information on how to recognize risk factors for sleep apnea and the effects of it. You’ll also find what treatments there are to counter-attack it.  You will find information on medical treatment as well as alternative and natural remedies.

You just need to decide which is the best treatment for you.

By following the advice given below you’ll be surprised at how your health and thereby your lifestyle will improve.

 

What Is Sleep Apnea?

People who have no problem with sleeping cannot conceive what it is like. Imagine being afraid to go to sleep in case you stop breathing.  Sleep apnea is a disorder that interrupts breathing during sleep, up to 30 times per hour. You don’t need to be a mathematician to work out how many times a night that would be.

The most common type of sleep apnea is obstructive sleep apnea (OSA). A less common form is central sleep apnea. Whichever form you suffer, the brain will be starved of the oxygen needed to support your body. This means that both forms can have life-threatening consequences for the sufferer.

 

What Causes Sleep Apnea?

Sleep apnoea causes depend on which type of apnea you suffer from. For those suffering OSA the soft tissue in the back of the throat collapses. This causes a blockage of the airway during sleep.

Central sleep apnea occurs when messages fail to be sent from the brain. These messages are important for signalling your muscles to breathe. This occurs due to instability in the respiratory control center, not by blocked airways.

What Are The Risk Factors for Sleep Apnea?

There are various factors leading to sleep apnea affecting people whatever their age. Not only adults, but also children can be affected. But men appear to suffer more than women in general.

Sleep apnea causes include:

  • Being overweight (especially obesity)
  • Age (most common in people over 40)
  • Having a large neck size (17 inches plus for men and 16 inches plus for women)
  • Problems with large tonsils, large tongue or even a small jaw bone
  • Enlarged tonsils or adenoids, large overbite (especially in children)
  • Problems with sinuses (caused by a deviated septum or allergies causing congestion)
  • Suffering from Gastroesophageal reflux (GERD)
  • Smoking, abuse of alcohol and continuous use of sedatives
  • Being hereditary (member of a family who has an apnea history)

 

What Are The effects of Apnea?

Poor performance is one of the effects. Lack of sleep caused by sleep apnea can lead to poor performance at work. Not only at work, but also poor performance in your everyday activities

Driving a car after a sleepless night could lead to a fatal car crash. On the other hand, children who suffer apnea could end up underachievers academically. This could have a negative influence on their future lives.

Weight gain is almost a certainty. Due to lack of sleep the body releases more than usual stress hormones. This in turn leads to an increase in your appetite.

Also, as you are deprived of sleep your body lacks energy. You need more food for energy but this in turn slows down your metabolism

Being tired and hungry together is not the best situation to be in.  This leads to eating comfort foods instead of healthy foods resulting in weight gain.

Health problems can also arise when sleep apnea is left untreated.  Sleep deprivation has a definite impact on your heart’s health

Many apnea sufferers also suffer from high blood pressure.  This puts them at risk of suffering from a stroke.

Suffering from an irregular heartbeat is another risk that that has to be faced. This can cause heart failure or a heart attack.

Depression is not caused by sleep apnea directly.  But depression can often be a cause of sleep apnea. This in turn causes fatigue, which can have an effect on your mood, so the depression worsens.

Anxiety can arise after experiencing sleep deprivation over a longer period of time.  You suddenly find yourself feeling paranoid about things that would not normally bother you.

Decrease in mental alertness at work, at school or at college is almost certain.  Concentrating on the smallest detail becomes impossible when you suffer from insomnia.  Not surprising, one of the main factors of vehicle accidents is fatigue.

 

What Medical Treatments Are available?

Here are the main medical treatments available to you. You can speak with your family doctor as a first point of contact. Decisions like this should always be made with the advice of a medical expert.

  • Continuous positive airway pressure (CPAP)
  • Other airway pressure devices
  • Expiratory positive airway pressure (EPAP)
  • Oral applications
  • Surgery
  • Therapy

CPAP is the most common sleep apnea treatment. This sleep apnoea machine is also the most reliable method of treatment.

A mask attached to the machine is placed on your nose.  This delivers just enough air pressure to keep your airways open.  Using a humidifier together with the apnea machine can also be a benefit

One complaint from users of CPAP is that the machine is cumbersome and uncomfortable.

Other airway pressure devices such as Auto-CPAP automatically adjust pressure during sleep. Bi-level positive airway pressure units (BiPAP) are also available.  More pressure is provided when you inhale and less pressure when you exhale.

This device enables you to breathe without problems.

Expiratory positive airway pressure (EPAP) is a small single-use device. Placed over each nostril before going to sleep the devise enables air to move freely in. By directing air through small holes in the valve, pressure is increased in the airway when exhaling.

This results in keeping the airway open.

Oral applications are designed to keep your throat open, often by bringing your jaw forward.  They are easier to use than CPAP but not as effective.  Your dentist can give you advice on which one would be suitable for you.

Surgery should only be used as a last option when all else has failed.  Unless, of course, you have jaw structure problems, then it is a must.  You should consult your doctor when considering sleep apnea treatment options without cpap.

There are different types of surgery which can help with sleep apnea. As surgery enlarges the airway of your nose and/or throat it is important to get medical advice before making a decision.

Tissue removal: Tissue is removed from the back of your mouth and/or your throat. Normally, your adenoids and tonsils will be removed at the same time. This method is not as effective as CPAP and not advisable for OSA.

Jaw repositioning helps deter obstruction of the airway.  By moving the jaw forward from your face bones the area behind the tongue is enlarged.

Implants are plastic rods inserted into the palate which prevent blockage in the airway.

Creating an air passage (tracheostomy) may be necessary when all else fails and sleep apnea becomes life-threatening.

Surgery includes making an opening to the neck. The surgeon then inserts a tube, either plastic or metal, through the opening. This tube enables you to breathe more easily.

You should cover the opening during the day.  During the night, you should uncover it to allow air to pass through your lungs.  The air then bypasses the blocked air passage in your throat.

Nasal surgery which removes polyps or to straighten a diverged nasal septum is another possibility. Removal of enlarged tonsils or adenoids can clear or enlarge air passages. Surgery for weight loss can also contribute to clearing or enlarging air passages.

 

What Alternative Remedies Are Available?

Here are some of the most common remedies you can work on to improve your overall health and sleep.

  • Aim for a healthy weight
    Fat deposits around your airway can affect your throat muscles and obstruct breathing.  By eating a high-fiber diet you can reach a healthy body weight.  You should eat at least 25-30 grams of the following daily: fresh vegetables, fruit, nuts, seeds, sprouted beans or legumes.
  • Avoid alcohol, smoking and sedative abuse
    Alcohol and sedatives can relax the throat muscles which are needed for breathing. Alcohol and Smoking can cause inflammation and fluid retention in the airways.  By avoiding these you will reduce the chance of apnea.
  • Treat acid reflux, congestion and coughs
    As these medical problems interfere with normal breathing it is important to treat them. This is possible by adjusting your diet and keeping your head raised while asleep.
  • Humidify your bedroom
    A humidifier in the bedroom can help reduce congestion. Eucalyptus oil rubbed onto your chest can also help clear your airways.
  • Adjust your sleeping position
    The best position for sleeping is on your side with a pillow elevating your head. This helps to alleviate sleep apnea symptoms.
    Sleeping on your stomach is also recommended while sleeping on your back should be avoided. Sleeping on your back causes your tongue to press against the back of your throat.  This in turn causes blockage of the airway.
  • Tongue exercises for apnea
    Your problem could be that you have a large tongue. Everyone’s tongue relaxes during sleep. If yours is large it can collapse and fall back down to your throat.
    By practicing special tongue and jaw exercises every day you will see positive results in almost 3 months.
  • Yoga exercises for apnea
    Mild symptoms of OSA can be controlled by using yoga breathing techniques. It is especially effective when used in combination with tongue exercises. Yoga exercises can also help reduce weight when used together with a healthy diet.
  • Increase airway muscle tone
    Singing and jaw exercises combined with a healthy lifestyle can help improve your sleep apnea. These exercises are only suitable for people whose lax muscles are the main cause of sleep apnea.

What Natural Remedies Are Available?

There are many natural sleep apnea remedies which can help reduce your problem.  One of the most effective cures is using natural herb remedies.

  • Herbal remedies can be effective and a safe solution to your problem. This is only possible providing the problem is not a severe one. For centuries, herbs have been considered as one of the best natural sleep apnea remedies available.If used together with the help of lifestyle changes they can at least improve your sleep disorder. It is common knowledge that herbal teas are especially beneficial in calming your body.
  • Valerian root has calming and sedating properties. Used together with St John’s wort it is beneficial for sleep problems caused by depression.
  • St John’s wort helps eliminates depression and nervous exhaustion. Combined with Valerian root it helps to promote sleep and relaxation.
  • Passionflower helps calm the nervous system but is not recommended for patients with depression. It is also not recommended for those with severe sleep apnea.
  • Chamomile is a relaxing antispasmodic herb.  Drinking chamomile tea helps calm your body. So, drinking it before going to bed will help you wind down and relax.

 

Your Apnea Has Improved

The results of sleep apnea can be physically and emotionally draining.  Your daily life can be wrecked through feeling tired, upset and irritable. Understanding what you can do to alleviate the condition will help you get your life back under control.

It may be challenging, but using various means to reduce stress and anxiety helps.  Stress and anxiety are two of the main factors causing sleep apnea and should be dealt with accordingly. Change your lifestyle and sleeping habits and see what a big difference it makes.

In consultation with your doctor, try using natural remedies before going in for surgery. In severe cases your doctor will advise medical treatment.  Whichever one works for you, you will be given a new lease of life.

Sep 25

Natural Sleep Remedies – A Path To Physical And Mental Health

By ArtOfPillows | Sleep Remedies

Sleep is something that we all need, but for some, the quest for a good night’s sleep can be challenging. Many people depend on sleeping aids or pills. Natural remedies can be more beneficial for your body. They can also help you sleep much better than you would when using non-natural products.

Most importantly:

They will not have harmful effects when used long term.

On this page, you’ll find some insights into common sleep issues. And you’ll learn how your lifestyle and diet can change to make a positive impact on your rest time.

 

Common Sleep Issues And Causes

While many people have problems sleeping well, not every issue is the same. Still, the effect that insomnia has on everyone who experiences it is equally devastating. The following will help you understand the common disorders and situations that lead to poor sleep habits.

Sleep Disorders

  • Sleep Apnea: Can you imagine wanting to go to sleep, but knowing that you may stop breathing during the night? Sleep apnea happens when the throat’s soft tissue collapses or when the brain doesn’t send the right messages to the body to breathe. The two different types of sleep apnea are known as OSA and Central Sleep Apnea.
    There are many reasons why people may suffer from sleep apnea, but it is generally hereditary or due to being overweight. Other reasons could be due to age, sinus issues, and allergies, as well as having a large neck, tongue, or tonsils.
  • Narcolepsy: We all have sleepy days, but those with narcolepsy have sleepy days much more than you could imagine. They are essentially constantly tired and often fall asleep in even the noisiest situations.
    From losing control of their muscles to hallucinations, those with narcolepsy live challenging lives. Losing control of your ability to walk and other problems with temporary paralysis are just some of the issues.
  • REM Behavior Sleep Disorder: REM Behavior Sleep Disorder can be a big disruption for your night’s sleep. If you suffer from this behavior disorder, you may often talk in your sleep, hit things, jump out of bed, or even scream. Sometimes this type of sleep issue can lead to injury but often it’s a more disruptive experience than a harmful one.
  • Sleep Terrors: While adults rarely suffer from what is known as sleep terrors, children often do. While a nightmare may have your little one waking up in fright, they aren’t as frightening for children. Sleep terrors can be very challenging as children are much more difficult to control. They may scream, thrash around, sweat, breathe heavily, or sit up suddenly. But, they often go right back to sleep afterwards.

 

Circumstances That Lead To Interrupted Sleep

  • You are a parent of a new baby:You recently welcomed a new life into the world, but the little one is making sleep a challenge. Their sleep schedule is out of whack which means yours is too.
  • You have a high-stress job: You may have a heavy workload at your job or in charge of a big team of employees. You find yourself thinking about everything you have to do, even at night which makes it hard to sleep. You suffer from insomnia caused by work-related stress.
  • You suffer from anxiety:Anxiety can make sleeping a challenge due to your over-active mind and the stress you feel. People with anxiety may, at times, find it difficult to sleep at night due to worries on their mind. The problem with this is that an anxious person with a lack of sleep becomes even more anxious.
  • You aren’t eating the right kind of food: Your body needs healthy foods and vitamins to function properly. This includes eating right to sleep right. Try to eat a well-rounded diet and healthy foods for dinner to ensure a good night’s rest.
  • You exercise before bed: While exercise is great for sleep, engaging in high-intensity workouts before bed is not a good idea. It takes a while for your body to relax

 

How They Affect Your Life

How does the lack of sleep affect your life? For those with sleep disorders such as sleep apnea and narcolepsy, life can be a daily challenge without treatment. Doing something as simple as driving from one place to the next can be life-threatening. Fortunately, there are treatments and methods for helping these people live normal lives.

Those with sleep issues due to high stress and insomnia may not realize the seriousness of a lack of sleep. The following problems are often related to a lack of sleep:

  • Weight gain: When you don’t sleep well, your body releases a higher level of stress hormones which lead to an increase of appetite. Typically, someone who is overtired will have a more difficult time choosing a healthy food option over “comfort food.” Another reason for weight gain is because your body demands energy. You aren’t getting enough sleep, so your body demands more food for energy and slows down your metabolism.
  • Heart issues: There are many issues that contribute to heart problems, but sleep deprivation definitely impacts your heart’s health. Sleep problems can lead to weight gain and high blood pressure, which are contributing factors to heart problems.
  • Depression: A lack of sleep can lead to neurological problems as well. Fatigue has a big effect on your mood. Those who may already have problems with depression can find themselves having more serious episodes after sleep deprivation.
  • Anxiety: If you have ever experienced sleep deprivation over several days, you may have experienced increased anxiety. You may have found yourself feeling paranoid or jumpy. A lack of sleep can cause you to feel anxious about things that wouldn’t normally worry you.
  • Decreased mental alertness: Whether you have a demanding job or have to study if you haven’t had enough sleep focusing can feel nearly impossible. Insomnia can make it challenging to concentrate on details and information. After many nights of sleep deprivation, something as simple as driving can become dangerous. Fatigue is a big factor in many vehicular accidents.

 

Lifestyle Changes Can Help: What Are They?

The above issues and sleep disorders may have you asking what the solution is. Repeated nights of no sleep can lead to serious illnesses. Those with serious sleep disorders may need treatment and medication. And your family doctor will be able to give you an assessment of best medical options.

Those with insomnia or high-stress levels may find the following lifestyle changes and natural sleep remedies can help:

  • Diet: Diet has a big impact in our everyday life. From your energy levels to your sleep pattern, what you eat makes a difference. For example, sugar, spicy foods, and of course, drinks with caffeine can disrupt your sleep.
    Natural sleep aids may lie in the foods that you eat. Eating oranges, oatmeal, cherries, or eggs can all help you to sleep better at night. Apart from the vitamins in your food, eating foods that fill you up is beneficial for sleep.
  • Exercise: Exercise is one of the most important things that you can do for your body and your sleep. Just keep in mind that exercise at night isn’t the best. You will most likely feel energetic afterward and won’t be able to “turn off” for quite some time.
    Exercise helps your body function properly which can lead to a good night’s rest. It also helps to relieve stress which is a major factor in sleep deprivation. Exercise is one of the best natural ways to help you sleep.
  • Natural Products:Those with serious insomnia may still not be able to sleep, even with the above lifestyle changes. This is where natural sleep supplements may be able to help. Natural sleep aids are much better for you than medication and typically more affordable.

The following are some natural sleep remedies that can improve your sleep habits and take away insomnia:

 

 

Natural Supplements

  • Herbal Tea: Herbal teas made from chamomile and valerian root can be a great way to get to sleep. These herbal teas are beneficial in calming your body. The act of sipping on a tea before bed is also a great way to wind down and relax.
  • Magnesium: Magnesium is considered to be a substance that is greatly beneficial in reducing stress. If you have recently found yourself in a bout of insomnia, try taking magnesium supplements at night. There are different ones that you can choose from, but always try taking one that is known to have a calming effect.
  • John’s Wort: Known to be helpful as an anti-depressant, St. John’s wort also helps encourage sleep. As a natural supplement, you don’t have to be worried about the groggy after-effects associated with non-natural aids.
  • Essential Oils: Various essential oils have been known to help induce sleep. Bergamot, lavender, cedarwood, and sandalwood are some of the essential oils you can trust for sleep benefits.
  • Hops: Think about how beer may make you feel. Many people feel sleepy after only one or two beers. That’s because you may be feeling the effects of hop flowers. Hops are used as a sedative for those who struggle with insomnia. You only need a little to start drifting off to sleepy-land.
  • Warm milk and honey: You probably remember drinking this before bed as a child. Your mom or dad swore on it as one of the natural ways to help you sleep. Does it work? The combination of the milk (calcium) and honey together make it a great serotonin inducer. Serotonin is great for calming anxiety and stress.

The above natural remedies can be beneficial for most people who have a difficult time getting to sleep. They can calm your nerves, relax your body, and help to relieve feelings of stress. While those with serious sleep disorders may need treatment, most individuals will see a difference in their sleep with these sleeping aids.

 

Techniques For Good Sleep Habits


For a good night of rest, the following practices in combination with the above natural remedies will greatly help:

  • Try meditation before bed. This isn’t for everyone, but it can help to calm your mind if you suffer from stress-related insomnia. As you focus on your breathing and calming yourself, you may see a difference in your sleep habits.
  • Don’t take naps in the afternoon. As drowsy as you may feel, avoid that after-lunch nap. This can cause you to feel restless before bed. Hold out for the night when you really want to sleep.
  • Avoid watching T.V right before bed.It may be a common way to wind down, but it isn’t always effective. While you may want to catch up on your TV series, try to watch it earlier and end the night with a book in hand. Reading can help you to doze off much quicker than the white light of your television.
  • Use a fan in your room or a noise machine. Some people are very sensitive to noise when they are trying to sleep. The neighbors talking, the cat meowing outside, or the cars driving by can all make sleep difficult. Using the steady noise of a fan or some type of noise machine can help you to sleep better than ever.
  • Don’t stress about sleeping. If you have been through several nights of insomnia, it may be challenging to get to sleep. You may be stressing about bedtime before it even happens. Don’t. Instead, focus on doing something relaxing before bed that will get your mind off of your insomnia.

 

You Can Sleep Again

A lack of sleep can be both physically and emotionally draining. It can wreak havoc on your everyday life and cause you to feel upset and irritable. Getting your sleep habits under control whether through techniques or natural remedies for insomnia is important for your happiness.

While it may be challenging at first, try to keep your stress and anxiety down through various means. These two issues have a big part to play in insomnia and should be taken care of. Take natural remedies for sleep and see how your life will change!