5 Natural Remedies For Sleep
Having Trouble Sleeping?
There are many reasons why some of us can't sleep at night. Perhaps it's too noisy in your area, maybe you just can't shut your mind off, maybe it's pain, it could be stress, or maybe it's a mixture of all of these things combined. Here I'm going to look at some natural remedies for sleep to help you get some shut eye.
First thing to remember, routine is IMPORTANT! Set your routine and don't stray from it very often. This means go to bed at about the same time every night, use your bed only for sleeping (or other bedroom activities) not for watching TV or late night munching, and keep your lighting the same. I find that I like almost complete darkness when I sleep. One light stays on in the kitchen and a very dim glow can be seen beneath my bedroom door. If this light isn't on or other lights are on, it bugs me and I have difficulty sleeping.
Second thing to remember, never begin taking any supplements or medications without consulting your doctor. Though generally they are safe to take, some supplements can interact with a variety of medications, so always consult your doctor first! Now, on to our list of remedies!
Melatonin has been used by many as a natural remedy for sleep. It's actually a natural hormone in our body already. As bed time approaches our melatonin levels increase, inducing a sleepy state. They stay elevated throughout the night until it's time to rise and shine the next day. Many people have had success taking a melatonin supplement at night to help them fall asleep.
There are a few common side effects associated with this, though most say they are very mild. They include headaches, day time sleepiness, and dizziness. I've used melatonin on occasion myself when I'm having trouble sleeping and I've never noticed any of these. Be sure and check with your doctor before starting it though.
White Noise Generators
2. White Noise
White noise has been something I've used for years now to help me sleep. It works great for me. White noise for sleep can be produced by a variety of things. I personally use a box fan on medium setting. You can also tune a radio station to static and adjust the volume to your desired level and you can even use a white noise generating machine. Using a vacuum to produce white noise works great to soothe fussy babies as well. I own a Hyla vacuum and it worked magic to soothe my child when he had colic.
White noise helps to block out other noises that may be keeping you awake and helps to soothe the mind. If static is not something you think would be soothing, try using a fan. Adjust the speed setting until you get the desired volume of noise. If you're prone to allergies, I recommend pointing the fan away from you or out the door to avoid aggravating them.
3. Get Chilly!
Lowering of the body temperature helps tell our bodies and minds it's time for sleep. Turning down the thermostat a hair is a quick remedy for sleep that just about anyone can try. Nothing like being a little chilly to make you snuggle deep into the covers, and when you warm up just enough to be comfortable, presto! You're fast asleep!
I personally like to sleep with the temperature at about 68 degrees. Once I get settled in under the covers, I tend to stay put as I warm up my spot in the bed. This keeps me from rolling around much while I'm trying to fall asleep and after I've already fallen asleep. It makes for a long restful refreshing night!
4. Take Your Vitamins At Night
Calcium and Magnesium have been shown to induce sleepiness especially if taken together. So try taking these two supplements together at night to help you sleep. Watch out though, Magnesium can cause diarrhea. If this happens, reduce the amount of Magnesium you're taking. Don't forget to check with your doctor before starting these supplements.
Herbal Teas For Sleep
5. Herbal Teas Are a Remedy for Sleep
Herbal teas can be anything from mildly relaxing to a stronger sleep inducing kind. You may have to experiment with a few to find what's right for you. Some herbal teas such as Chamomile tea are just mildly relaxing and that's enough for some people to get a good night's sleep. Others may contain things like holy basil or Valerian root which are much stronger at inducing sleepiness. Some people actually make their own blend combining different herbs to help induce sleep. If you do buy it herbal tea, make sure you get the caffeine free kind though!
Here are some herbal teas you can try to help you sleep:
1. Chamomile Tea
2. Peppermint Tea
4. Valerian Root Herbal Tea
Be sure and read up on these herbs before attempting to make your own herbal tea, especially Kava Kava. It's not recommended to drink more then 2-3 cups a week of this tea. There are many recipes out there that show you just how to brew your own fresh natural herbal tea. Or you can simply buy these herbal teas in ready to brew bags.
Many of these herbs come in supplement forms as well. So if you're not big into drinking tea, that's ok. You can browse Amazon or your local health food store for some of these supplements and take those instead.
Amazon offers a variety of herbal tea blends to help you sleep as well. Some of these herbal teas mix several of these ingredients together to get the maximum effect. Below is recipe for a valerian root herbal tea as well. Hope you enjoyed my remedies for sleep and sweet dreams!
A Valerian Root Tea Blend
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