Fall Asleep! Natural Ways to Treat Insomnia

Sleep is a basic need and most of us don’t get enough of it. Not only only is there a direct correlation to sleep and one’s mood, memory and ability to concentrate, it’s also important for folks that are trying to lose a few pounds or maintain a healthy weight.

It is true that nearly everyone has a sleepless night from time to time, but chronic insomnia can lead to a variety of serious health problems. If you frequently suffer from insomnia or simply do not sleep well there are a few things you can try to remedy the problem.

Environmental Tips for Better Sleep

Air quality and temperature matter when trying to fall asleep. Not everyone is the same when it comes to room temperature, but cool air tends to help insomniacs because it gives your brain a physical clue that it is night time, and therefore time to sleep.

Create an environment that is conducive to rest. If noises bother you, sleep with ear plugs. Too much light? Get black out shades and heavy drapes. Pin the drapes, if necessary, to bar any light entering the room from outside.

Vitamins, Herbs and Diet for a Good Night’s Sleep

Herbal sleep remedies. Brew a tea of lemon balm, hops, catnip, or chamomile and drink it just before lying down to sleep. Add Valerian root to your tea to relax muscles and sleep well once you finally do fall asleep. You should awaken refreshed.

Dietary changes for better sleep. Cut back on coffee consumption, particularly in the afternoon and evening.

Try a bedtime snack. If you are suffering from acute insomnia, have a small, healthy snack. You will not sleep well if your body is hungry.

Vitamins for better sleep. Supplement your diet with Vitamin B-5 (Pantothenic acid) and Brewer’s Yeast.

Things to Do to Fall Asleep

Make yourself tired with exercise. Exercise a half hour to an hour before retiring. Lift weights, walk on the treadmill or do your favorite aerobics DVD. Exercising in the evening can help you to fall asleep faster and enjoy a deeper more restful sleep by relaxing the muscles.

Fall asleep in the tub. Enjoy a warm bath before sleeping.

Fall asleep to soothing music. Make a “bedtime playlist” of relaxing songs or meditative chants.

Use essential oils to relax and fall asleep. Another tip to get a great night’s sleep is to use aromatherapy. Try a sleep-inducing aromatherapy recipe with essential oils such as lavender or chamomile.

Massage away the day for better rest. While self-massage is an option, it’s best if you can find someone who is willing to perform a relaxing ten or fifteen minute massage right before bed time. For even better results, combine the massage with an aromatic oil designed to help you fall asleep.



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