It is a well known fact that the lack of restful sleep can affect your productivity, health and overall mood. A couple of nights of interrupted sleep here and there are normal for everyone, but when it becomes a constant condition you need to start taking measure to combat this sleep problem.
Insomnia is not just the complete lack of sleep, but also the constant interruption of sleep throughout the night. Medical studies have shown that insomnia is linked to increased risk of depression, risk of heart issues and increased accidents at work.
Before you reach for pills which can cause further health problems or an addiction to the ingredients found in the medication give the following natural ways a try.
Use a small quantity of sugar as sedative!
Research has shown that a small dose of sugar approximately 30 minutes before bedtime can work like a sedative. Great news for those of us who love cookies! Be careful not too eat more then just a couple of cookies since too much of a good thing can cause a sugar rush instead. Personally I enjoy one or two freshly baked chocolate chip cookies with a small glass of whole milk before bedtime when I feel especially stressed. It is a very comforting food intake which helps me relax and calm down enough to fall asleep easily.
Have a piece of Toast with Honey!
Toast is high in carbohydrates and low in calories. Add a bit of honey and you have a sweet bed time snack which will make your tummy feel full and cause a feeling of well being in your body. As with all bedtime snacks make sure to eat it no later then 15 to 30 minutes before you are ready to go to sleep.
Take a soothing warm bath!
Instead of taking a shower before you sleep into your PJ’s , indulge in a nice warm bath with Epson Salt (about 1 to 2 cups are recommended) or if you prefer lavender add soothing and sweet smelling lavender & vanilla bath salts to your bath. Light a couple of candles, incense and put on some soft music. Relax in this calming environment for about 30 minutes and then go to sleep.
Give Melatonin supplements a try!
Melatonin (hormone) levels drop at night and can cause restlessness and insomnia. It is not recommended to be taken during the day since it will make you sleepy. Make sure you get melatonin supplements from places like Nature’s Valley, Source Naturals or Life Smart Labs. Read dosage carefully, as with all supplements you do not want to overdose. Melatonin is also a great cancer prevention hormone, antioxidant and skin cancer prevention agent. Take it about 1 to 1 ½ hours before bedtime.
Chinese swear on Dill seeds to aid your sleep!
Dill seeds or Dill seed essential oil is a folk remedy well known in China.
Passionflower tinctures have been used as far back as the Aztecs for its properties in aiding sleep, fighting cramps and pain relieve. 30 to 60 drops of tincture about 45 min. to 1 hour before bedtime are beneficial.
This widely known root has been a main stable in fighting insomnia throughout the ages. You may either take it as a tincture (about 20 drops in a glass of water) or drink it as a Tea.
Have a chamomile / hops Tea!
Use equal parts of chamomile and hops for a soothing and anti-inflammatory Tea before bed time. If you are not a Tea drinker you may also use this mixture externally as a bath add in.
Have a small bowl of oatmeal before bed!
Not only is it nourishing for your body, but it is also a great sleep aid.
I hope you enjoyed these little tips and give them a try. You may find further suggestions at the following websites which have been used as research resources for this Article.
Health how stuff works
Herbs for Insomnia
You might also enjoy reading some of the following Articles by these fine writers dealing with sleep problems.
Louie Jerome: Controlling insomnia without medication
Sean Saunders: Physical affects of sleep deprivation
Damon Stea: Sleep deprivation and adolescents
Again thank you for reading and I wish everyone a good night’s sleep!