Natural Sleep Aids
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Although prescription medications and other treatments are available to assist with severe sleep disorders, we are learning more and more about the benefits of natural healing. Healthy lifestyle choices alongside natural homeopathic remedies can work wonders for our health, short of the intervention of costly and invasive treatments and medicines offered by modern medicine. It is a shame that so much has already been forgotten about traditional medicine, but a new wave of practitioners are carrying on the knowledge they have inherited from their families and other sources. Trouble sleeping is incredibly common, and some natural solutions can help you sleep easily without going down the road of medical intervention.
Some of the most important ways to promote natural restful sleep are simple habits and routines that you can incorporate into your life. Creating a restful environment is the first and most important step. Some people seem to be able to sleep anywhere, but others seem to wake up with the slightest disturbance. Create an environment that is conducive to deep sleep by removing as many distractions as possible. Climate is one of the most sleep-invasive elements, especially heat and humidity. If possible, install an air conditioner into your sleeping quarters to give you a cool climate. Some people also like to have cool air surrounding them while they bundle up in sleep.
Although urban environments and shared living spaces can make it difficult at times, try to quiet your bedroom by removing loud machines, televisions, and other distracting sound. Some people have been successful by introducing white noise into their sleeping space through electric fans or simulated soundscapes that are soothing to hear. It is best to leave screens out of the sleeping environment altogether, but especially in the time leading up to sleep. If you are seeking entertainment right before bed, it may be best to switch from television to a book or magazine before you sleep, letting your eyes adjust to a lower level of light than they encounter on screens, especially bright computers and smartphones.
A firm mattress and pillow can do wonders for the ability to sleep, as well, and they may be well worth the investment. Many sufferers of sleep disorders find relief through meditation prior to bedtime.
Position and Breathing
Many people struggle to sleep because their bodies become uncomfortable and wake them up periodically through the night. Sleeping positions may seem to be intuitive, but they can also lead to back pain and other problems over time. Try to stretch out your entire body lengthwise and find a side or back position that suits you.
Breathing trouble is quite common during sleep and can prevent our minds from entering the deep sleep of Rapid Eye Movement (REM). Some people have found success with simple adhesive strips that are placed along the bridge of the nose to keep the nostrils open, preventing snoring and loss of oxygen in the night. Other snoring solutions are not only helpful for your neighbors but also for your own ability to get restful sleep. Aromatherapy has been effective for many who suffer from sleeplessness, bringing soothing scents such as eucalyptus into your olfactory organs and opening up the breathing pathway.
Herbs and Supplements
Beyond these practices and habits that can be incorporated into your routine, teas, tinctures, decoctions, and syrups made from herbs, as well as capsule supplements, are widely available to support sleep. It may be best to begin with a relaxing tea before bed, using such herbs as chamomile, lavender, and passionflower. Teas can be subtle sleep aids as a holistic practice as well as herbal remedy. If tea is insufficient, a tincture, decoction, or syrup of valerian root, rosehips, or ginkgo biloba may do the trick, and these are easy enough to make on your own or to find in a natural food supplier.
One of the most popular natural remedies for sleep trouble is melatonin. Melatonin is a hormone produced naturally in the body to signal that it is time to sleep. By taking melatonin capsules, you can simulate this effect and allow your mind to calm down. Other supplements such as magnesium, eleuthero, cordyceps, and ashwagandha have stress reducing effects, and they can be found in a variety of forms, easy to take and digest prior to falling asleep.
Visit Us at Sound Sleep Medical
People with sleep apnea may experience a night of restless sleep, which contributes to fatigue during waking hours. If you struggle with a poor night’s sleep, it could be sleep apnea. Visit us at Sound Sleep Medical for a consultation.