Natural remedies for sleep:
Sleep is one of our most valuable friends, one that we don’t always treat very well. No wonder she’s been causing us restless nights.Like all good friendships, we need to spend more quality time together. And the time we make for sleep, is time smartly spent.
But for many of us we might wonder if she wants to be friends, especially when we toss and turn all night looking at the clock waiting to drop off.
But it's not her fault because many things are getting in our way. Stress, anxiety, our food and drink, our night-time rituals, our bedtime environment all have an influence. For a sleep to do her thing we may need to tweak bedtime habits and pay greater attention our body and mind as the night draws in.
None of us like being in debt yet trouble sleeping can lead to a
sleep debt that's increasingly hard to repay, and this lack of sleep, over time, can lead to
health problems ranging from obesity and high blood pressure to mood changes
and decreased productivity.
But before you rush to the drugstore to buy an over-the-counter sleep medication, why not try one of the following natural sleep remedies which have little harmful side effects and are far safer than sleeping pills of any kind.
(Before starting any natural remedies, consult your doctor. Chronic insomnia can be a symptom of another condition so it's important to see a doctor if you're having trouble sleeping.)
I'm British so for me there's not much that can't be helped by a nice cup of tea but this tea is good for everyone. Chamomile is an herb that may help reduce muscle tension, soothe digestion, and reduce anxiety which all may help sleep on her way. Sip a cup of hot chamomile tea after dinner, (but remember, don't drink it too close to bedtime or you may have to get up to the bathroom which is never conducive to restful sleep.)
Valerian is another herbal home remedy, brewed as a tea or taken as a supplement, one of the most common sleep remedies for insomnia. It is commonly used to reduce anxiety, improve sleep quality and act as a sedative. Valerian is typically taken an hour before bed. If taken during the day, valerian may result in drowsiness - it is often taken in two to three 300 mg doses with meals.
Melissa officinalis (Lemon Balm) is a tea and herbal supplement that is said to relieve anxiety and calm the nerves. One study suggests that lemon balm may help with anxiety-related insomnia. A lemon balm extract (300mg at breakfast and 300mg at dinner) can reduce insomnia largely due to the reduction in anxiety, and also decreased agitation, hyperexcitation, guilt, and fatigue.
Lavender is the trick here, as studies have proven that it aids in sleep. It's also an inexpensive, nontoxic way to slip into a peaceful slumber. Find a spray with real lavender and spritz it on your pillow before bedtime, or buy a lavender-filled pillow.
It's also effective at calming restlessness and reducing anxiety, and may even quell restless legs syndrome. When using a wild-lettuce supplement, take 30 to 120 milligrams before bed
Melatonin is involved with you body's natural (circadian) rhythm including your sleep-wake cycle. It’s also great for helping to deal with jet-lag, or when you’re working shifts.
Melatonin is the hormone that controls sleep, so it's no wonder that it naturally induces sleep. Studies show that lower doses are more effective - plus, there's concern that too-high doses could cause toxicity as well as raise the risk of depression or infertility. It can be very effective however consult your pharmacist or doctor and use as instructed.
Magnesium and calcium
Magnesium and calcium are both sleep boosters, and when taken together they become even more effective. Plus, by taking magnesium you cancel out any potential heart problems that might arise from taking calcium alone. Take 200 milligrams of magnesium (you can lower the dose if it causes diarrhea) and 600 milligrams of calcium each night.
Food and Diet
Our diet is another straight forward way to improve our bedtime rest. There is much advice given on the subject but follow these main instructions for restless night relief.
Limit Your Intake Of Caffeine, Alcohol, and Nicotine - Caffeine and nicotine can have a pronounced effecton sleep, causing insomnia and restlessness. In addition to coffee, tea, and soft drinks, look for hidden sources of caffeine such as chocolate, cough and cold medicine, and other over-the-counter medicine. Alcohol consumption can result in nighttime wakefulness.
Cut Back on Sugar - Although sugar can give a burst of energy, it's short-lived and can cause uneven blood sugar levels. This can disrupt sleep in the middle of the night as blood sugar levels fall.
Eat Foods That Help You Sleep - Tryptophan is a naturally-occurring amino acid that is a precursor to serotonin, which is then converted to melatonin. Eat carbohydrate snacks such as whole grain crackers before bedtime. Also include foods rich in vitamin B6, found in wheat germ, sunflower seeds, and bananas, which enhances the body's conversion of tryptophan.
Eat Magnesium-Rich Foods - The mineral magnesium is a natural sedative. Deficiency of magnesium can result in difficulty sleeping, constipation, muscle tremors or cramps, anxiety, irritability, and pain. Foods rich in magnesium are legumes and seeds, dark leafy green vegetables, wheat bran, almonds, cashews, blackstrap molasses, brewer's yeast, and whole grains. In addition to including these whole foods in your diet, you can also try juicing dark leafy green vegetables.
Several studies suggest that hypnosis may decrease the time it takes to fall asleep and increase sleep duration and sleep quality.
Hypnosis is also very effective at dealing with the root cause of your restless night because in many cases this cause is stress, anxiety and excess worry.
If anxiety is keeping you up, try drifting off with this hypnotic sleep aid for an anxiety free night. If you are tucked up in bed right now ready for bed then why nor let me join you as you slip into a peaceful rest.
There are many more ways to encourage restful nights.These natural remedies for sleep are suggestions but everyone is different. Please don't give up if one is not for you, try something else or mix and match with my other tips for find something that does work, everyone deserves a good night zzzzzzzzzz
If you are feeling deeply unhappy, desperate or out-of-control, Hypnosis 4 smart girls is not what you need at this time. Don't suffer in silence, speak to someone; trusted friend, colleague, family member or G.P. However bleak things seem, help is out there for you so please keep looking. Click here for suggestions of where to start.