If you are having trouble getting a good night’s sleep, there are a number of natural aids and ways to fall asleep and stay asleep for a good night’s rest.
The first thing to consider is your sleep environment. Is your bedroom organized and furnished to help you get a restful sleep?
Make Your Bedroom Sleep Friendly
Here are some things that you can do to make your bedroom sleep friendly:
- Location of your bedroom – While you can’t build a new house just to change the location of your bedroom, if you have a choice of rooms, choose a room that is more quiet—away from traffic and street noises and the glare of street lights. If you can’t do this, invest in some heavy curtains to block the noise and the light.
- Sleep machine – If you live in a noisy apartment building or condo, you may have no control over the noise from other people. A sleep machine, which provides a neutral background noise, like ocean waves, can help you relax and get to sleep.
- Geopathic Stress – Geopathic stress can be natural or artificial. It is composed of electromagnetic forces that can come from an underground stream, a fault in the earth’s crust, a mine, or from your computer, radio or television. Just like other kinds of stress, chronic exposure to geopathic stress can weaken your immune system and disrupt your normal body activities, including sleep. Geopathic stress can also cause depression, high blood pressure or even cancer. To decrease this stress in your bedroom, locate your computer, radio and TV in rooms other than the bedroom.
- De-clutter your bedroom – Did you know that clutter is a source of stress? Even if you think you are ignoring it, it can still bother you—and you may lie awake at night thinking about things you have to do, if it bothers you enough…
- Temperature – A bedroom that is too hot or too cold can cause sleep insomnia. For most people, a temperature of about 65 degrees F (18 degrees C) is just about right.
- Lighting – A dark room can help you sleep better. Did you ever notice that, on a night with a full moon, you may lie awake, unable to sleep? Light can keep you awake—even small amounts of light, such as that given off by a night light. Removing all sources of light from the bedroom and getting some heavy curtains is one way to fall asleep easily. Another way to block the light in your bedroom is to use a sleep mask.
- Cross-ventilation – Have you ever been unable to sleep because the bedroom was hot and stuffy? Having good air circulation can help keep the room comfortable for sleeping.
- Your mattress – There is no perfect mattress for everyone. But a mattress can greatly increase your sleep comfort! Thin people may prefer a soft mattress, while those with back problems may prefer an orthopedic mattress that is more firm. And the innersprings in your mattress give off electromagnetic radiation, causing geopathic stress (so more springs are not necessarily better). If you prefer, you can get a polyurethane foam mattress or a mattress made from latex (made from rubber trees).
- Your pillow – Your pillow should support your head, so that your spine is in alignment, as if you were standing. If you sleep on your back, your pillow should be “medium-firm”, but if you sleep on your side, you should choose a “firm” pillow. And, if you sleep on your stomach, a “soft” pillow will cause less strain on your back.
- Colors – The color of your bedroom can affect your sleep quality. Soft tones are best for the bedroom: creams, pale green, peach, soft pink or mauve and lilac or blue are restful. You don’t want to choose electric colors like red, orange or fluorescent green.
Learning how to sleep better by controlling your bedroom environment may be all you need to do in order to get a restful night’s sleep.
And, in addition to improving your sleep environment, you may need to learn some new ways to relax. Winding down at the end of day helps you transition from a busy and stressful day–to a restful sleep.
Do Sleeping Pills Really Work?
Using prescription sleep medications or sleeping pills may provide temporary relief, but there could be long term side effects. And they are addictive!
However, many people who believe that a pill is the answer to every medical condition, resort to prescription sleep medications or over the counter sleeping pills.
Before you run out to the drugstore, though, there are some things that you should consider…
The Truth About Sleeping Pills
Sleeping pills are big business, and a huge amount of money has been spent to market them to both doctors and the public.
Most people do fall asleep within an hour of taking a sleeping pill, so what’s the big deal?
Unfortunately, when you take sleep medicine, your sleep is an unnatural sleep. Most insomnia medications induce sleep by slowing your brain function. When the sleep medicine interferes with your normal brain activity, the quality of your sleep is affected. And you may still feel very tired in the morning.
When you stop taking prescription sleep medicine, you go through withdrawal. You can experience increased anxiety, which will make it more difficult for you to go to sleep.
Sleeping pills do have their place. Occasionally, they can be used when you are over-anxious about an upcoming event or in the case of emotional trauma, such as losing a loved one. However, it is best to keep their use to a minimum.
So, if you don’t use sleeping pills to fall asleep, what are some other ways to fall asleep?
All Natural Sleep Aids
Natural sleep remedies can help you sleep better without resorting to prescription sleep medicine or over the counter insomnia medicines that can be addictive and have negative side effects.
Like many other things in life, there is no perfect solution that will work for everyone. But, the good news is that there are quite a few natural insomnia remedies that do work.
How do you decide what to use?
Choosing the Best Ways to Fall Asleep
If you think about it, your doctor really doesn’t know exactly what will work for you, when he treats a condition or disease. He uses the process of trial and elimination to determine which medication or treatment will be best for you.
When you use natural sleep aids, you will have to use the same approach. Try only one or two sleep aids at a time and see how they work.
Write down your feelings and reactions to each, so that you will have a good record. Getting serious about sleeping, will help you get results!
Some people will see results quickly, but, for others, there is a gradual process for recovery. And, keep in mind, that no combination of medications or natural sleep remedies can erase the effects of a poor diet, too many cigarettes, too much alcohol, a sedentary lifestyle with no exercise, or poor stress management.
Lifestyle patterns may be the underlying cause of your sleeplessness—and, if so, they must be addressed!
Ways to Fall Asleep Naturally
The natural sleep remedies that follow have been found to be safe and effective. However, none of them are for everyone. You will need to choose what is comfortable for you, and then decide which sleep aids work best for you…
- Yoga – Yoga is an ancient system of relaxation and exercise. It can promote relaxation of both the mind and body and improve the quality of your sleep. With yoga, you can do simple exercises or more complex ones—depending on your level of health and fitness. The most important thing to remember with using yoga as a sleep enhancer is that you need to practice it regularly.
- Hypnosis for insomnia – Hypnosis can help you in two ways. First, it does promote a deep sense of relaxation and it can help you wind down, even when you have had a very stressful day. Secondly, if you use a good hypnosis program, it can help you change your subconscious thought patterns. For example, you can program yourself to relax and forget the problems of the day, leaving them outside the bedroom—until you are refreshed and ready to handle them, in the morning.
- Homeopathic Sleep Aids – Homeopathic remedies are safe, not addictive and they do work. While it is very difficult to prescribe them for yourself, there are homeopathic sleep aids on the market that have been developed by homeopathic physicians and naturopathic doctors. They can be very helpful and effective.
- Herbal Remedies – Herbal remedies are a way to pamper yourself. You may enjoy a cup of herbal tea before bedtime to help relax you. Or perhaps you would enjoy a nice warm bath with a handful of >relaxing herbs for baths added, that can help get you ready for bedtime. The heat of the water releases the fragrance of the herbs and activates the healing properties of the herbs. The inhaled scent passes through the nervous system to the brain and the herbal properties absorbed through the open pores of your skin pass into the bloodstream. Herbal remedies can benefit both mind and body—but you’ll need to be patient, as this is a process that works over time.
- Flower Remedies – Flower essences are very gentle and they can be used safely for anyone, including small children. They are believed to be most useful for people who have a psychological or spiritual problem. And, it is believed that flower remedies work at a vibrational level within our bodies. In other words, they work to help restore our energy levels, which have been damaged by stress or emotional turmoil, poor dietary habits or a stressful environment. A lavender pillow or neck wrap, for example, can help get you relaxed and sleepy.
- Aromatherapy – With aromatherapy, essential oils are absorbed into the body by inhalation or through the skin. All stress-related conditions respond well to aromatherapy. The most popular ways to use aromatherapy are with a nice body massage or by adding 5-10 drops of essential oils to a warm bath.
- Foot Reflexology – Reflexology is a type of foot massage. It is used to prevent or help a number of conditions, including stress-related conditions, in addition to helping people get a restful sleep. You can have a partner massage your feet, or you can do it yourself. If you decide to use reflexology, consider getting a guide like Better Health with Foot Reflexology to help you, as there are certain pressure points on your feet that do different things. However, even if you don’t do this exactly right, a nice foot massage can be very relaxing!
Natural sleep remedies do work. Sometimes they take time to give you results. But, if you want to avoid the dangers of prescription drugs or over the counter sleeping pills, try some of these fun ways to fall asleep.