Most people at some point or other have found themselves not being able to sleep when they are supposed to. It is normal for this happen now and again and is really no cause for concern. But, when lost sleep becomes a regular occurrence you might be suffering from a mild form of insomnia.
If this sounds like you then you can choose from a number of different types sleep improving options. Many people prefer to look for a natural solution before resorting to using OTC or prescription sleeping pills. There are a wide variety of natural sleep aids, herbs, remedies, certain foods and relaxation techniques can promote a better night’s sleep.
Some of the best natural sleeping remedies include:
Valerian – this herb has been used for centuries and valerian does work in a similar way to chemical sleeping pills. Valerian helps to increase your levels of GABA, which is a calming neurotransmitter in your brain. The valerian helps to make you feel more relaxed and sleepy. Valerian can be taken in many forms including capsules, extracts or as an herbal tea. If you take valerian consistently for two weeks you will feel the full benefits.
Natural Light – your body reacts differently depending upon the amount of light it is exposed to. If you tend to stay indoors in low lighting conditions your body can actually become confused. It may not recognize when it is time to sleep. This results in your sleep patterns becoming very irregular. You should aim to get outside during the day and a good way to achieve this is by taking a walk after dinner.
Aromatherapy – certain scents like lavender and chamomile work extremely well in calming your body and your mind. A good way to use these scents is my taking a warm bath or by using small sachets that fit inside your pillow. Chamomile can be purchased as an herbal tea and should be drunk just before going to bed.
Relaxation Techniques – stress has a lot to do with suffering from mild insomnia. By taking the time to learn and perform relaxation techniques your ability to have a better quality sleep improves. Easy relaxation techniques include deep breathing, yoga and muscle relaxation. These methods can be combined successfully with the aromatherapy uses above.
Your Diet – what you eat has a huge impact on your sleeping patterns. Too much caffeine and sugary foods can disrupt sleep for many people. Be sure to include foods like milk, fresh vegetables including dark green veggies, chicken and turkey along with nuts.
Music –many studies have been done that show that soft music can help your body relax. You can easily play some soft music while getting ready for bed. Try listening to music while sipping your Chamomile tea or relaxing in your lavender bath.
Exercise – including exercise into your lifestyle is very important to encourage quality sleeping habits. Physical activity helps to boost your endorphins which make you feel good! In addition exercise will help reduce muscle tension and stress.
