A lack of sleep can cause more than just dark circles. It can lead to poor concentration, chronic fatigue, irritability and a general inability to function properly. Moreover, chronic insomnia can be a symptom of an underlying disease and can lead to other physiological imbalances. While resorting to sleep medication and popping a pill may seem an easy alternative, it can have harmful side effects. Here are some natural sleep aids and tips for better sleep.
Using Meditation and Yoga
Relaxation techniques, such as, meditation and yoga as well as deep breathing exercises can help calm the mind. It is important for the mind to be relaxed in order to sleep well. Meditation and yoga help to reduce stress, relieve anxiety and give the body a chance to unwind from the day’s hectic activity. Practice for at least 10-15 minutes before bedtime. To learn more about meditation, do read A Beginner's Guide to Meditation to help get started.
Dietary Changes
Caffeine, nicotine and alcohol are known to interfere with sleep patterns and therefore, should be avoided before bedtime or even in the evening. Research shows that a single cup of coffee in the evening can cause trouble sleeping. Even sugary foods may cause insomnia simply because of the changes in blood sugar levels. Instead, have a warm glass of milk or a carbohydrate-rich snack that will help in sleeping well.
Herbal remedies and dietary supplements, such as, lemon balm, magnesium, calcium and tryptophan have all been linked to improving sleep patterns. According to results of a double blind study quoted in From Fatigued to Fantastic by Jacob Teitelbaum, "taking 80 to 160 milligrams of lemon balm (also known as melissa) in combination with 180 to 360 milligrams of valerian improved deep-stage sleep, without sedating."
Environmental Changes
Create the right environment for good sleep. Reduce light and ambient noise. Make sure that the room and bed are uncluttered and comfortable to sleep in. Play soft, soothing music to lull the senses and relax the mind. Avoid watching television or playing video games right before bedtime. If possible, keep the television in the family room and not in the bedroom. Taking a warm and relaxing bath will also aid in sleeping well.
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.
Exercise and Reading
Exercise relaxes the body and mind. However, vigorous and too much of exercise will interfere with sleep. So, do exercise but in moderation and choose a milder, lower intensity activity for better sleep. Reading a good book is not just a great way to destress but also a good way to doze off. Choose a lighthearted read rather than a gripping mystery or thriller to unwind and sleep well.
While these natural cures for insomnia will help to deal with trouble sleeping, it is important to check with a doctor before trying any alternative therapy. At the end of the day, go to bed with a clear mind and deal with stress effectively to enjoy a good night’s sleep and wake up refreshed and rejuvenated. For more on dealing with stress and natural cures, read Five Ways to Reduce Stress and Anxiety and Natural Ways to Prevent Flu.
References:
Cass, Hyla. Holford, Patrick. Natural Highs:Supplements, Nutrition and Mind-Body Techniques to Help You Feel Good All The Time. Avery, 2003.
Teitelbaum, Jacob. From Fatigued to Fantastic! A Clinically Proven Way to Regain Vibrant Health and Overcome Chronic Fatigue and Fibromyalgia. Avery 2007.
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