One word of advice: always use natural sleep aids and never trust over the counter or pharmaceutical formulations. Why? This latter group of substances tends to not actually bring you into a true sleep pattern. Usually, they make you groggy and knock you out, but if you actually have a sleep problem, you will wake up during the night and experience a sense of deep frustration or emotional duress.
The best solution to any sort of challenges where sleep is concerned is to always turn to natural sleep aids as the right answer. For instance, these aids can include everything from breathing exercises to herbal teas. Consider that you might even develop a natural sleep plan that relies upon several different natural sleep aids for success.
Let's start with the most obvious - physical issues. If you are someone experiencing a lot of trouble getting to sleep or staying asleep, it could be something as simple as an inadequate amount of exercise each day.
You really need to move around for at least thirty minutes each day, get your heart rate a bit accelerated, and even break a sweat if possible. Just thirty minutes of brisk walking might be the "knockout pill" you need.
If you consider your daily diet, it is probably going to help to nurture your sleeping patterns too. For example, if you stop drinking caffeine around 3 PM each afternoon, you are likely to have very little trouble in falling asleep.
If you also stop eating for two hours before "hitting the hay”, you should also not encounter challenges brought on by the digestive process.
So, you get the exercise and regulate the diet, but you still have some trouble relaxing before bedtime. There are some food sources that many turn to in order to stimulate sleep. For example, millions of people swear by a glass of warmed milk and many others suggest the use of chamomile tea to encourage sleepiness.
Either way, we suggest that you note the use of the term "warm". This usually indicates that most people respond to the warmth of the beverage over anything else. This means that a warm bath could also do the proverbial trick.
You don't have to head to the drug store to get yourself a good night's sleep. A bit of exercise, some dietary changes, and some natural foods and relaxation tactics tend to produce better results!
Natural sleep aids provide more comfortable and safer sleep aid options for many people. Natural aids can provide a better alternative to drugs with harmful side effects and chemical solutions. There may be some instances where chemicals and drugs may be necessary, but that isn’t always true with sleep aids.
It is possible to get yet another prescription from the doctor, but it may be in your best interest to try some natural sleeping aids. See your doctor first if you can't sleep because sometimes sleep problems can be associated with bigger medical problems such as sleep apnea. If the doctor says you check out medically, then go ahead and try some natural remedies.
Herbs have been used for thousands of years by people and still today they have proven results. While they are not for everyone, with a doctor’s ok, it’s worth it to try what you can to get yourself back into a regular sleeping pattern without having to resort to chemical intervention.
Herbs That Help You Sleep
There is actually a big selection of herbs that aid in sleeping. Not all of them will have the same reaction in every person so it’s best not to buy a bulk supply until you know how you will react to it. Here are three examples to get you started:
Valerian: Just how Valerian works is still not known but it is thought to affect levels of GABA, which is a calming neurotransmitter. Valerian should be taken about an hour before bedtime and it may take up to 3 weeks to begin working.
Melatonin: Melatonin is a natural hormone that is found naturally in the body. It seems to help the wake/sleep cycle in many people. The pineal gland in the brain makes serotonin which is then converted into melatonin at night when exposure to light decreases.
Kava: This is an anti-anxiety herb that can be very helpful for anxiety-related insomnia. Recently, Kava has come under scrutiny for possible liver damage. The FDA has issued warnings.
Other Natural Sleep Aids
There are many other ways people find to help them fall asleep which include relaxation techniques, progressive muscle relaxation (start at your feet and say “my feet are relaxed…” and move upward toward your head). Others find that eliminating sweets and/or caffeine before bed can be a good natural sleep management practice. Eating foods rich in Magnesium also seems to help people get to sleep.
These are just some examples of natural sleep aids. Continue learning and experimenting until you find what works for you and soon you'll feel better than your old self.