Everyone has experienced occasional lost sleep. But, lost
sleep on a regular basis is a cause of concern and might be a symptom of
insomnia. If you are one of the many suffering from insomnia, you can choose
from a wide variety of sleeping aids. One such option you can choose is by
using natural sleep aids. These all-natural sleeping aids are usually herbs,
foods, or methods that are used to promote sleep.
Some of the most popular
natural sleeping aids include the following:
Valerian
This herb's use as a sleeping aid can be traced back to
centuries ago. Interestingly, valerian works similarly to conventional sleeping
pills. By increasing the levels of GABA, a calming neurotransmitter in the
brain, valerian induces drowsiness and sleepiness. You can take valerian an
hour before bedtime as an extract, tea, or capsule. You can experience its full
effect after a week or two of regular intake.
Light
The level of light the body is exposed to produces different
reactions. A lot of light signals the body to wake up while a decrease in it
induces the body to sleep. However, slight differences in the level of exposure
may confuse the body and cause irregular sleep. For example, if you stay
indoors with minimal lighting during the day, the body might not recognize the
shift between night and day. To increase chances of better sleep, expose
yourself to more light by walking around the neighborhood in the morning or
early afternoon.
Aromatherapy
This form of therapy relies on your body's response to
certain olfactory signals. Scents like lavender, chamomile, and ylang ylang
work well in calming your body and mind. You can try putting lavender sachets
in your pillow or adding lavender oil to your bath water. You can also try
sipping chamomile tea before going to bed.
Relaxation Techniques
Insomnia or lack of sleep is often due to the stress you
feel. Practicing relaxation techniques prior to your bedtime increases your
chances of having a better sleep. Some methods you may want to consider include
deep breathing, visualization, yoga, and progressive muscle relaxation.
Sleep-friendly Diet
Different foods have varying effects on your sleeping
pattern. Whereas caffeine and sugar-rich foods can disrupt your sleep, foods
rich in tryptophan and magnesium can help you sleep better and longer.
Including foods like milk, turkey, legumes, dark greens, and nuts in your diet
is a good way to boost your body's tryptophan and magnesium levels.
Music
According to studies, slow and soft music can soothe and
relax the body. By playing soft tunes before bedtime, your body becomes primed
for sleep. Sounds of nature like water flowing through rocks or chirping birds
are also good choices.
Exercise
Regular physical activity boosts your body's endorphin levels.
Endorphins, also known as the body's feel-good hormones, relax and soothe the
body. Exercise also relieves muscle tension and stress which promotes deep
sleep. However, keep in mind not to exercise close to one's bedtime as this can
increase adrenaline levels and induce insomnia.
Marc MacDonald,
M.Sc. is a Independent Sleep Apnea Researcher who developed a great Sleep Apnea Exercises Program. The exercises in his Sleep
Apnea Exercises Program are based on mouth, throat, and tongue exercises that
have been proven in scientific studies to cure (or significantly reduce)
obstructive sleep apnea AND snoring.
The exercises in his program have been PROVEN
in scientific studies to cure (or at least significantly reduce) sleep
apnea. Take a look at his Sleep Apnea Exercises Program for proof at www.sleepapneaexercise.com
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