8 Natural Insomnia Cures
My Two Personal Choices For Bed Time Tea...
a place to write your thoughts...
Nature Sounds Make For Soothing Sounds To Fall Asleep To...
Long Deep Breathing Technique
- Get comfortable, as you would before drifting off to sleep.
- Close your eyes place your hand on your belly and exhale completely.
- Consciously relax your abdominal muscles and inhale slowly, as you inhale feel your hand move out with your expanding belly.
- Feel your ribcage gently expand as your breath fills your belly and begins filling up your lungs until it is no longer comfortable for you to breathe in any more.
- Slowly release the breath starting with your lungs and moving down into your belly.
- exhale completely bringing your navel to your spine as you exhale the last thread of breath before starting again.
It is best to keep the inhale and the exhale even. This can be measured by counting, naturally, and most accounts would say that 10 is a good count. Though it can be difficult to achieve when beginning the exercise, it is a good goal to work toward.
- Zhena Gypsy’s Rooibos Red Lavender Tea: Though it doesn’t say so on the can, this tea has magical insomnia fighting capabilities. I wasn’t even tired when I drank it the first night and a half hour later I was ready for bed, luckily it was well past 11 o’ clock by then. For a sleepier effect you could add a bit of milk to your tea as warming milk activates tryptophan which will relax your body so you can drift off to sleep easier. The lavender will help you stay asleep all night.
- Chamomile Tea: Chamomile tea is another delicious and comforting herbal tea to help encourage sleep, though I haven’t found it to be effective enough for me all the time, there are nights it has helped. And it tastes delicious, so why not? There are blends of chamomile tea that include valerian extract which will add to the natural insomnia fighting qualities for chamomile.
- Warm Milk: Warm milk is a natural cure for insomnia because it contains tryptophan, a sleep inducing amino acid. you will often hear people say how tired thanksgiving dinner has made them and this is because turkey also contains tryptophan, as well as tuna fish. So these are good alternatives if warm milk sounds unappetizing. I actually like to add a teaspoon of coconut oil and a pinch of stevia for taste.
- Write in a journal: One of the top reasons for insomnia is an overactive mind before bedtime. A good way to channel these overactive thoughts is to get them out of your head and onto paper. Just thinking about them ends up looping thoughts over and over because there is no other stimulus to occupy your mind in those few quiet minutes before falling asleep.
- White Noise: Another angle to attack your overactive mind is white noise. Any constant noise or sound that can blend into the background of your mind, including those dreamscapes cds with whales singing along with running water or rain and wild coyote howls. I’ll be honest and admit that when I was pregnant I used heavy metal to fall asleep. Worked like a charm. Even a box fan will suffice.
- Long Deep Breathing: One of the pranayama, or breathing techniques commonly used in yoga can also deeply relax your body while calming your mind so you can drift off to sleep.
- Limit Caffeine: Many adults, me included, are addicted to caffeine to some extent. I feel like I just cannot start my day until I get that coffee in me, no matter what time that happens to occur. One rule that is not hard to stick to is not drinking any caffeinated beverages after a set time. Any time I drink soda (don’t even get me started on coffee) after about 3 or 4 pm there is no chance I will be getting to bed at a decent hour. Some days that is okay and almost planned, to stay up that is, but on nights you just need to get make a bed time caffeine should stay a morning treat, or necessity.
Aromatherapy: insomnia is one of many things that the right essential oil or blend of oils can remedy. As with the tea I mentioned above lavender is one of the first essential oils most aroma-therapists turn to for sleeplessness, amongst other things. Its gentle and effective. Some other essential oils that can ease you off to sleep are: german and roman chamomile, marjoram, neroli and ylang ylang. To get the benefits of the essential oils without having to actually apply it you could add a couple drops to your pillowcase or a handkerchief and tuck it inside your pillow case.
Make Your A Relaxing Lavender Sleep Mask
You will need:
- a needle and thread for simple hand sewing.
- elastic or ribbon to secure mask to head
- 6" by 6" your choice of fabric(s) *i use two different fabrics*
- thick paper or cardboard
- dried lavender
- lavender essential oil
- any plain dry rice
1. Draw a shape that will cover your eyes, about 6” across and 2” down onto a thick piece of paper or cardboard.
2. Trace and then cut this pattern on your two pieces of fabric. I use at least one satin swatch so it’s cool and smooth on the delicate eye area.
3. Turn fabric so the two sides you want showing are facing each other. Pin two pieces of fabric together matching up sides as evenly as possible.
4. Make sure to pin your elastic or ribbon into the sides of the mask so you they get sewn into the seam for a cleaner look!
5. Sew around ¾ of the perimeter about ¼” in from the edge of the fabric making sure to leave about ¼ unsewn so you can turn the mask right-side-out.
6. Pull the fabric right-side-out through the part left unsewn and fill eye mask with a mixture of lavender buds, about 5-10 drops essential oil and dry rice, for a little added filling.
7. Finish sewing last ¼ of the perimeter of the eye mask, completing the mask! Just cut the threads and you’re ready for a restful night.
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