If you’re having trouble getting shuteye, natural sleep aids may be able to rescue you from sleepless nights. Here, the most popular options that can help you rest.
Before starting any natural remedies, consult your doctor. Chronic insomnia can itself be a symptom of another condition, such as depression, heart disease, sleep apnea, lung disease, hot flashes, or diabetes, so it’s important to see a doctor if you are having trouble sleeping.
Here are simple, natural foods to help insomniacs sleep better:
- Chamomile. A cup of chamomile tea before bed could set you up for a successful night of sleep. The drink should help you feel calmer, relaxed and ready for bed. It can also be taken as a tincture or extract.
- Valerian. Valerian is a root that has long been used as an herbal sleep aid. It has a characteristic smell, like old socks, which comes from isovaleric acid. Valerian can be used to help occasional sleeplessness, but is also particularly helpful taken long-term. Many studies have shown valerian root to be an extremely safe and effective way to promote sleep. Patients who take valerian report that they feel less anxious and nervous, and have better rest at night.
- Kava. Kava is an anti-anxiety herb that may be helpful for anxiety-related insomnia. However, the United States Food and Drug Administration (FDA) has issued an advisory to consumers about the potential risk of severe liver injury resulting from the use of dietary supplements containing kava.
- Melatonin. Melatonin is a hormone that the body produces at night. It is sometimes called the “sleep hormone” because it is so important to healthy sleep. People who are blind, who suffer from jet lag, or who live in places with extended sunlight hours may have trouble sleeping because their bodies do not produce enough melatonin.
- Vitamins. Take a combo of magnesium and calcium before bed. Each has been proven to assist sleep effort independently, but they are even more effective when taken together.
Relaxation Techniques to help insomniacs sleep better:
Relaxation techniques are one of the most effective ways to increase sleep time, fall asleep faster, and feel more rested in the morning. They require a minimum of 20 minutes before going to bed. There are many different techniques:
Visualization involves imagining a relaxing scene. You can try it in bed before falling asleep. Involve all your senses. If you’re imagining yourself on a tropical island, think of the way the warm breeze feels against your skin. Imagine the sweet scent of the flowers, look at the water and listen the waves–you get the picture. The more vivid the visualization and the more senses you involve, the more effective it will be.
Meditation
Lay on your back in bed with your eyes closed and concentrate on the rhythm of your breathing for five to ten minutes. This moment of calm should help you relax and get ready for a restful night.
Mindfulness – A type of meditation that essentially involves focusing on your mind on the present. Learn mindfulness.
Yoga combines deep breathing, meditation, and stretching. A Harvard study found that daily yoga for eight weeks improved total sleep time, the time to fall asleep. If you’ve never tried yoga before, not to worry. There are many gentle yoga styles to choose from.
Progressive Muscle Relaxation is a promising natural remedy for sleep. If you’ve never tried a relaxation technique before, this technique is easy to learn and simple to master.
Aromatherapy . Fragrances and essential oils have been linked to promoting better sleep. Lavender, especially, has been touted as an effective sedative. Simply sprinkle a few drops of lavender essential oil on the pillow or add a few drops in the bath water for your evening bath. The effects of lavender are almost immediate in relaxing and calming the senses and encouraging sleep. Chamomile and ylang ylang are other essential oils that help with insomnia.
