Natural Sleep Aids That Will Work For You
Posted by: admin on: July 22, 2011
Natural sleep aids cost nothing except your time. Give them all a try.
Have a hot bath
This works, although it is not really known why. Maybe because the heat of the water relaxes the muscles, maybe because the core body temperature drops afterwards which sends a sleep signal to the brain, probably both. It only works for baths though, not showers! If you want to add some essential oils or soothing music and candles – go ahead, but please don’t fall asleep in the bath!
This also works well on children. Give them a bath before bed too.
Don’t lie in bed and worry about not sleeping
This will only cause stress and make sleep even harder to achieve. If you find yourself becoming concerned about not sleeping, get up and make yourself a drink (not coffee!) Find something to read. Stay up until you feel sleepy again and only then go back to bed.
Go to bed at the same time every night and get up at the same time every morning
This reinforces the natural biological rhythm and helps your brain send a sleep signal. It also reinforces a habit. Habits are an important part of better sleep. Obviously you won’t be able to do this every single night, there will be nights where you might go out to a show or out on the town with friends! However if you manage most nights, this will still work well.
Don’t go to bed until you are tired
Yes I know! sometimes natural sleep aids can contradict one another! I’ve just told you to go to bed at the same time every night, but the logic behind this is that is you are not sleepy you will lie in bed awake and will start worrying about not being able to go to sleep. The most important part of all this is to get up at the same time every morning no matter what time you went to bed the night before. Eventually you will feel very sleepy at your normal bedtime. Getting up in the morning when you are still tired is not easy to do but it will help in the longer term. Stick with it!
Develop an evening ritual
Do the same things at the same time each night. This programs the unconscious mind that you are preparing for sleep. Brush you teeth, put the cat out, check the locks on the doors. Do each step in the same order. It may sound simplistic but it can work really well.
Exercise more during the day
Exercise relaxes the body and mind as well as being good for your health and helping with weight loss. Even walking just 30 minutes a day will help. If walking’s not your thing try Yoga or Qigong. Both are soothing and will relax you totally. If there are no classes near you, videos or CDs are easily available.
Practice muscle relaxation
You can do this during the day or after going to bed. Practice tensing and relaxing each muscle group in turn, starting at the top of the head and gradually working down to the toes. This relaxes the body and also distracts you from any worrying thoughts while you are performing it. Visit the page on relaxation techniques for some easy to follow techniques.
October 2, 2011 at 1:16 am
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