Natural sleep remedies

Until the 1950s most of us thought that sleepless nights were a normal part of our daily lives. Today we know that just is not true. Our brains are very active during sleep and this activity is the essential to our ability to function appropriately during daylight hours. Sleep affects our daily functioning in ways we are just beginning to understand.

According to the National Institute of Neurological Disorders and Stroke, about 40 million people in the U.S. suffer from chronic sleep disorders and an additional 20 million have some occasional problems. There are more than 70 different disorders that are classified into three different categories. These fall into lack of sleep (insomnia), disturbed sleep (obstructive) or excessive sleep (narcolepsy). (1)

Natural sleep remedies are best used for individuals who fall into the lack of sleep category. Those who suffer from disturbed sleep or excessive sleep require more intervention from a physician to correct the physical or neurological changes that resulted in the sleep disturbances. These sleep disorders are a symptom of the changes and not the problem themselves.

Natural remedies for sleep disorders begin with an evaluation of the bedtime routine of the sufferer. Those who suffer from insomnia do best when they have a routine that works for them and they stick with it. The goal is to establish a regular sleep schedule and wake up at the same time each morning. Sleeping longer in the morning only makes you feel groggy and disoriented. Sleep experts believe that the average person should get between seven and eight hours of sleep each night and scientists to know that you cannot make up for sleep you have already lost. Simply by doing your best during the day and then trying to get back to your sleep schedule at night should help many people.

Use the same established schedule getting ready for bed each night as well. Consistency is important for individuals who suffer from insomnia. Most experts recommends a routine that includes brushing your teeth and potentially reading several pages of a book to help calm your mind and tell your unconscious mind that it\’s ready to fall asleep.

Natural remedies work differently for each individual person. It may be that some respond best to positive thoughts while others require a little bit more help, perseverance and determination to achieve natural sleep.

After you\’ve established a bedtime routine it is also important to create a comfortable and relaxed atmosphere in your bedroom. This means having comfortable bedding, the right temperature, windows open or closed, using a white noise machine or adding or removing a night light. Most people find that having the room as dark as possible to experience the correct daytime and nighttime cycles improves their ability to rest. If you must sleep during the day time because you work nights, a night mask will totally block out all light into your room and help your body to simulate nighttime.

If you find that the air in your apartment or home is too dry you may want to use a humidifier, especially in the winter months. Wear loose comfortable clothing so that you are not awakened during the night by night clothes that are pulling on your body. This is the time to find your personal preferences and to experiment a bit for something that works best for you.

Getting the proper amount of exercise during the day is also something that will improve the kind of sleep you will get during the night. Exercise is a key ingredient to help you sleep restfully at night. There are studies that indicate that there is a direct correlation between how much exercise and how our brain chemistry changes. Give your body enough stimulation during the day so you are not restless at night.

Meditation or visualization is another technique that is used to encourage relaxation. The more relaxed you are when you are getting ready for bed the more likely you are to be able to fall asleep. Putting away your stressors, tensions and worries will help you to sleep. Breathing and relaxation techniques can also be used to relieve stress. Some find that sleep with the window open will help the air circulate in your bedroom.

Reduce night time stimulation by not watching exciting television, exercising or drinking caffeinated drinks just before going to bed. If you are stressed or excited directly before going to bed try to use either the deep breathing or meditation to clear your mind and relax your body.

Believe it or not, we really all are what we eat. And, researchers have also found that what we eat during the day and evening can also affect our sleep patterns. This does not include just caffeine or coffee right before bed, but doctors know that eating a well-balanced diet and meeting the daily requirements for fresh fruits and vegetables can help you sleep better at night.

Try to schedule your last meal at least four hours before going to bed. This allows the food to be digested all the way through the stomach and enter into the small intestines. The act of digesting food actually requires energy from your body. Trying to overcome insomnia naturally means helping your body to relax at its best before going to sleep. If you are hungry before going to sleep try it some cereal or a serving of low-fat yogurt to give your body the nourishment it needs without overindulging.

There are other chemical techniques that are natural to help you fall asleep. The first is melatonin which is a hormone that occurs naturally in the human body. This hormone helps our bodies regulate our sleep wake cycles. It is contained naturally in some foods and sold as a dietary supplements. However, melatonin products have not been approved by the FDA and therefore their safety, purity and effectiveness cannot be guaranteed.

Chamomile is a common flowering plants whose dried leaves are commonly packaged as tea. It has been used for centuries as an effective sleep aid and can be either drunk or used in a sachet under a pillow. Lavender is another flowering bush whose essential oil is known to depress the central nervous system much like tranquilizers. It can be brewed in a tea and drunk at night before going to bed. It is also commonly used for massages to help relax the muscles warm and sized into the feet for systemic absorption.

Some individuals find that they are deficient in certain vitamins and minerals and taking supplements to a well-balanced diet will help them achieve a good nights rest. Using a naturally based multivitamin will help increase the amount of bio-absorption and therefore the amount of vitamin available to the body.

If you find that your problems with insomnia are more than your natural remedies can handle you may be faced with a medical issue that requires the help of your primary care practitioner. Remember that a lack of sleep is something that will affect your driving skills, your work productivity and your relationships-in other words, nothing to fool around with.

(1) National Institute of Neurological Disorders and Stroke: Brain Basics, Understanding Sleep