Do You Suffer From Lack of Sleep?
Natural Remedies Can Help
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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. Using natural remedies, you'll wake up feeling refreshed and renewed.
Benefits of a Good Night's Sleep to Your Health
Most people need about eight hours of sleep and lack of sleep
causes irritability and moodiness, increases risk of hypertension
and heart disease, and lowers the immune system, leaving the
sleepless person susceptible of colds, flu and even certain kinds
of cancer.
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.
For a good night’s sleep, try these simple techniques:
- Establish a regular bedtime and bedtime routine, even on weekends.
- Avoid caffeine, sodas with excess sugar and alcohol from at least mid-afternoon onward
- Make sure your bedroom is comfortable with a mattress, pillow and bedding that fits your needs
- Avoid working or reading in your bedroom and make it as dark as possible.
- Get as much exercise as possible but early in the day
- Take a warm, relaxing bath before bed time
- 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.
Natural Sleep Remedies to Give You A Great Night's Sleep
Here are some natural sleep remedies:
- 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.
- Add honey to your herbal tea. Honey is said to have sleep inducing properties and contains antioxidants for good health.
- 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.
- Jialgulan - herb which soothes the central nervous system in improves sleep quality by 89% for many in just 2 weeks.
- Calli Tea- try this safe, gentle cleansing tea for overall health and wellness. Detoxing can give increased energy, more mental clarity, and improve poor sleep, among other benefits.
Homeopathic Natural Sleep Remedies
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.
Vitamins and Mineral Supplements to Help you Sleep
- Calcium and magnesium should be combined into a supplement and taken with food. Calcium and magnesium deficiencies can cause restlessness and wakefulness.
- B vitamins such as B5, B6 and B12 and Folic Acid can help promote restful sleep. Deficiencies in these vitamins can contribute to insomnia.
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.
Make these relaxation techniques part of your bedtime routine for sound, natural 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.
Do deep breathing exercises to help you relax before sleep. You can feel the immediate effects of deep breathing as you body unwinds.
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.
Try a sleep self-hypnosis tape or CD. Glenn Harrold's "Deep Sleep" is a good one. There are also soothing sound CD's which increase the alpha state and relax you.
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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