Natural Sleep Remedies

In one of our previous blogs, we talked a lot about Sleepytime® Herbal Tea from Celestial Seasonings. We discussedsome its benefits to assist you in getting a good night’s rest and provided a detailed explanation of some of the ingredients.

This month, we’d like to look at a few other natural sleep remedies that can promote muscle relaxation. These have fewer side effects, are safer, and are easier to use than some over-the-counter medications.

Melatonin

Melatonin is a naturally-occurring hormone produced in the brain. It helps regulate sleep-wake cycles and is widely recommended for various sleep conditions.

Meditation/Yoga

Meditation is a great practice that involves consciously clearing your mind of external thoughts and distractions by slowing your breathing and relaxing your body. It can reduce stress hormone levels, allowing for more restful sleep.

Meditation on the beach

Yoga is a system of postures and controlled breathing exercises that promote relaxation. It has been shown to be effective in treating insomnia.

Hypnosis

Hypnosis is nothing more than an altered state of consciousness that promotes heightened awareness. It is similar to meditation and other forms of deep relaxation.

Aromatherapy

Aromatherapy is a form of alternative medicine meant to alter a person’s mind, mood, health, or cognitive function by using aromatic compounds of plants such as:

  • lavender
  • chamomile
  • ylang ylang
  • orange
  • sweet marjoram
  • frankincense
  • bergamot

Light Exposure

Light exposure plays a key role in telling your body when to sleep and when to wake. Not enough light in the morning may make it difficult to fall asleep at night, while waking up too early may be a sign that you are not getting enough light in the late afternoon.

Food/Diet

Foods that help you sleepYes, food and diet can have an affect on your quality of sleep. Too much caffeine, sugar, alcohol, or nicotine can cause insomnia as well as disrupt your blood sugar levels while you sleep. Here are some dietary guidelines to promote better sleep:

  • Limit your intake of alcohol, nicotine, and caffeine – at least at night just prior to bed.
  • Cut back on the amount of sugar you are eating.
  • Eat foods that are rich in B6, magnesium, and tryptophan, such as:
    • wheat germ
    • sunflower seeds
    • bananas
    • legumes
    • dark, leafy green vegetables
    • wheat bran
    • almonds
    • cashews
    • blackstrap molasses
    • whole grains

Valerian

Valerian is a plant native to Europe and Asia that can be used in tinctures, teas, tablets, or capsules and has been shown to reduce anxiety and improve the quality of sleep.

Lemon Balm

Melissa officinalis, or lemon balm, is typically a tea or herbal supplement that can reduce agitation, hyperexcitation, fatigue, and anxiety-induced insomnia.

As you can see, there has been a lot of research done on the subject of sleep and how to improve its quality. After all, average humans spend about a third of their lives sleeping!

We always suggest doing your own research and experimenting with a few of these ideas to find the one that works best for you.

Find a bed that makes you feel good,

Scott