Not being able to sleep can be very frustrating. If it happens often you might be tempted to drive to the nearest all night pharmacy and buy yourself the most potent over the counter sleep aid that you can find. We understand your frustration, but really-the best way to get to sleep is with the help of natural sleep aids. Natural sleep aids are easy and often free.
The first of the natural sleep aids that you will find helpful is to develop a daily routine. Yes, an entire daily routine all devoted to getting you to sleep at night. This doesn't mean that you should plan out every five minutes of your day. It means that you should have a regular routine-wake up at the same time every day, start getting ready for bed at the same time every night, follow the same "getting ready for bed" routine every night and get in to bed to go to sleep at the same time every night. This will ensure that every night will give you the same amount of sleep. Believe it or not, the best of the natural sleep aids is to train your body to go to sleep with only the help of your natural circadian rhythms.
Other natural sleep aids involve taking a hot bath every night. The hot water will relax your muscles. Some people like to put a few drops of either jasmine or lavender oil into their bath water. Jasmine and lavender are essential oils that are natural relaxants. They can also be used as teas to help induce sleep.
Another type of natural sleep aid involves the use of tryptophan. While you will want to stop eating large meals or heavy foods a few hours before going to bed, a quick bedtime snack before starting your nightly "getting ready for bed" routine can do wonders for your sleep. Tryptophan is a natural relaxant found in foods like milk and turkey. A glass of warm milk and half a turkey sandwich about an hour and a half before bed will relax your body and bring on sleep naturally.
Other natural sleep aids involve keeping your bedroom cool and comfortable. The best temperature for a bedroom is around sixty five degrees. You might also want to think about opening the window just a little bit to allow the air to circulate. Air circulation helps you breathe easier at night and helps to keep your breathing deep and even which will help you sleep. You might also want to think about using a humidifier during the winter months when the air tends to be dry.
Obviously you will want to avoid caffeine, alcohol and nicotine before bed as these can make your sleeping "lighter" or keep you from sleeping altogether.
Natural sleep aids will certainly help you fall asleep each night if you have been having trouble doing that, but the best way to ensure good sleep every night is to cut down on the stress and learn to relax.
<
Difficulty Sleeping Tip #1
Caffeine is only your friend during the morning hours. Even though you might not think that caffeine affects you very much, it does play a big part in your body's ability to settle down and rest at the end of the day. If you must have coffee, switch to decaf after lunch. Caffeine can affect your body for up to eight hours. The longer it has to leave your system the less likely it is to affect your sleeping habits. |
Difficulty Sleeping Tip #2
Exercise will not wear you out; it will actually pump you up. Exercise actually gives people energy. While you might feel tired immediately after a workout, your body will not sleep well if you try to do your workout right before bed. It is also bad for your body as a rule to go from lots of motion to staying still. This is why there are warm ups and cool downs before and after exercise workouts. |
Difficulty Sleeping Tip #3
While many of us may fall asleep while watching television, if you are having sleeping problems, you want to give yourself at least an hour before going to bed that is television free. Television is a stimulant for your brain (even if the material is not particularly scholarly in content). Watching it right before bed keeps you awake and it takes a while for your brain to wind down after you turn the television off. |
