Natural Sleep Aids To Get Deep Restful Sleep
“15 Tips to Cure Insomnia and Fall Asleep Fast”
Are you struggling night after night, unable to fall or stay asleep? Natural sleep aids offer ways to treat insomnia without the use of dangerous sleeping pills. With a focus on combating the main reasons most of us can’t sleep, you may find a simple solution to a very frustrating problem.
Expert Advice on Natural Sleep Aids
I understand the aggravation you feel when you go to bed after a long day, only to lie awake all night. Everyone has trouble sleeping, but weeks of sleepless nights takes a physical and mental toll.
Many of us feel stuck, pushing to keep up our busy schedules and worrying about sleep. It’s a frustrating cycle – but you don’t need to feel helpless.
In this article, I provide tips on ways to fall asleep including how to identify possible causes for your insomnia, lifestyle and environmental changes, and techniques to help you relax and prepare your body for a good night’s rest.
Finding The Best Insomnia Treatment
When you can’t sleep, all you want is a cure for insomnia. Items in the list below can be used independently or in conjunction with one another. Most importantly, I’d like to suggest you approach every night with a fresh slate. It’s common for frustration to build up, but expecting not to fall asleep can counteract the most effective natural sleep aids.
Experiment with different ways to fall asleep until you find the method, routine or insomnia treatment that works best for you.
The Top 15 Natural Sleep Aids
1. Keep a Journal – discovering why you can’t sleep may hold the answer to how can I fall asleep? For one to two weeks, I recommend taking note of exercise, dietary habits, stressors, the time you lay down and wake up, and anything else that might affect your ability to sleep. Reviewing your patterns may reveal the reason for your insomnia as well as the best sleep remedies for you.
2. Avoid Caffeine and Stimulants – although items such as coffee, espresso and soda are obvious sources, you might be surprised to realize foods like chocolate and even some herbal teas contain caffeine. Nicotine is also a common stimulant; your bedtime smoke to relax may actually prevent you from falling asleep.
3. Don’t Drink – although alcoholic beverages cause initial sleepiness, they hinder your ability to stay asleep.
4. Establish a Routine…and stick to it – varying sleep and wake times confuses your body; when you go to bed around the same time every night, your body senses when to slow down.
I realize this can be difficult, as some of us work late hours, work jobs that require changing shifts, experience jet lag from travel or have daily disruptions to our routines due to kids or family. Make an effort to stick to a schedule and try not to stress over life’s unavoidable and unexpected interruptions.
5. Watch What You Eat and Drink – a light snack before sleep is fine, but consuming “heavy” foods within 2 hours of laying down increases insomnia and leads to weight gain and digestive issues such as acid reflux and indigestion.
6. Learn to Relax – finding ways to fall asleep usually involves finding better ways to deal with stress. If a technique doesn’t work for you, don’t get discouraged; remain open-minded and keep experimenting until you find what works for you. Stress reduction techniques include: yoga, bio-feedback or, especially helpful if you have trouble with anxiety and depression, talking to a therapist. This is one of the best natural sleep aids.
7. Meditation – a great tool I find many people quickly reject, unaware of the multiple techniques available to be used as natural sleep aids. Visualization, breathing exercises, sitting quietly or, for especially restless minds, reciting a mantra/mantram, which involves repeating words, phrases or syllables over and over to calm your mind and prevent thoughts from overwhelming you.
8. Exercise – scheduling 20-30 minutes of aerobic exercise, workouts that increase your heart rate like swimming, running and biking, provide health benefits that do more than just help you sleep. You might feel tired during the day when your first start your exercise regime. If you need to rest or take a short nap, listen to your body.
As exercise becomes part of your daily routine, you’ll feel and look healthier, and find you have more energy during the day and improved sleep patterns at night.
In addition, light exercise about an hour before bed increases your chance of a good night sleep. A short walk removes excess lactic acid from your body, making you feel sleepy.
9. Find a Comfortable Bed – a simple way to improve sleep, especially if it reduces pain; memory foam beds and chilled pillows are popular sleep aids with many insomniacs.
10. Natural Sleep Supplements – some nights the only answer to how can I fall asleep is taking a supplement. Taking calcium and magnesium or an herbal sleeping pill that contains Valerian Root, Chamomile or Hops might break the cycle of sleepless nights. Natural sleep aids can be used in conjunction with supplements.
11. Aromatherapy – infusing essential oils, such as Lavender, in your bedroom or while taking bath before bed has calming effects that help you fall asleep.
12. Reserve Your Bedroom for Sleep – just like you can condition your body to feel tired at a certain time, you can condition your body to associate lying in bed with sleep. Only use your bedroom for sleep and sex.
If your bedroom seconds as an office, eating or TV/entertainment area, it stimulates your mind before bed and leads to trouble sleeping. In addition, if you can’t sleep, get out of bed and move around – this reinforces your bed is designated for sleeping and walking around your home may be enough to help you sleep once you return to bed.
13. Listen to your Grandmother – about natural sleeping aids. Many “old wives” tales are proven effective ways to fall asleep such as drinking warm milk mixed with honey and cinnamon or taking a warm bath with sea salts before bed.
14. Rule Out Sleep Disorders – if you find nothing seems to work for you, talk to your doctor. Certain sleep disorders, including sleep apnea, restless leg syndrome and narcolepsy, require doctor-approved sleep aids.
15. Medications and Medical Conditions – certain prescription and over-the-counter medications have stimulant-life side effects. In addition to chronic pain, diseases that affect sleep include clinical depression and anxiety, gastroenterological disorders, cancer, diabetes, hyperthyroidism, certain heart and lung diseases, Parkinson’s and Alzheimer’s disease, and congestive heart failure. Talk to you doctor about alternative treatment options as well as safe OTC or herbal sleep aids.
The Most Effective Natural Sleep Aids
There are lots of natural sleep aids on the market today. I have tested and used over 20 sleep remedies. I personally use a product called “Alteril” and many of my former customers have said Alteril was the best natural sleep aid they have used. Alteril is a 3-part sleep system that is designed to help just about anyone get a restful night’s sleep. 1.) The nighttime capsule has the 4 most popular, proven effective natural sleep herbs. 2.) A deep sleep tea, with a special blend of herbs with sedatative qualities. 3.) Plus, a CD with binaural beats which puts your brain into a meditative state which will help with sleep and stay asleep throughout the night.
Alteril uses a unique combination of Melatonin and L-Tryptophan, Valerian and Theanine that will help you relax, fall asleep, stay asleep and wake-up rested, restored and energized.
Get yourself back on track. Start enjoying life without dragging through the day feeling tired. Judge for yourself and see how Alteril will work for you.
For more information on sleep problems check out this article: “How To Fall Asleep Fast”
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