Improving your sleep may be something that’s been on your mind, especially if you have recently been suffering from insomnia or other problems that have been depriving you of the rest you need. As such, you may be wondering if there are natural sleep remedies you can put into practice before exhaustion starts to wreak havoc on your life.
Aside from making sure your bedroom is comfortable and stress-free, and you create a sleep schedule that involves going to bed and getting up at the same time every day, there are plenty of natural remedies for better sleep that you can try to increase your chances of developing good sleeping habits. The trick is to find the ones that work for you and make them part of your routine. Below is a short list of suggestions that you can consider for your personal strategy.
Natural Sleep Remedies That Are Worth Trying
Techniques for relaxation
Relaxation techniques are a great way to help you fall asleep quicker and can make you feel more rested when you awaken. They are a great way to reduce stress by clearing and calming the mind. Examples of some techniques include:
- Yoga – this involves deep breathing, stretching, and meditation exercises
- Visualization – this involves imagining a relaxing scene, and according to the University of Nevada, Reno, it’s a great technique for relieving stress, unwinding, and drifting to sleep
- Meditation – this involves different deep thinking and focus techniques for relaxing the mind and body
No matter what relaxation method you find to be the most beneficial for you, these exercises should be done at least 20 minutes before your bedtime.
Daily physical exercise
Exercising helps to encourage deep sleep. It releases stress and muscle tension that builds up in the body. That said, due to the fact that exercise increases the body’s adrenalin levels, aerobic activities should not be done close to bedtime, as they can result in sleeplessness.
Diet
Make a concerted effort to consume healthier foods and beverages, especially before you sleep. Natural sleep remedies that you can apply to you daily diet includes, but are certainly not limited to:
- Reducing or avoiding caffeinated beverages
- Avoiding alcohol
- Staying away from sweets and other junk food
Consuming foods that help promote good sleep. For instance, foods rich in magnesium (i.e. dark leafy green veggies, legumes, almonds, whole grains, etc.) are highly beneficial. Diets low in magnesium can lead to sleeping difficulties and other irritabilities that can disrupt a person’s slumber such as anxiety, muscle cramping or tremors, etc.
Try a high-quality natural sleep aid
There are herbal teas, supplements, and other natural sleep remedies for better sleep products available on the market that may help you drift off into dreamland.
If you don’t want to try teas or individual supplements, you can search for a high quality natural sleep aid that contains several beneficial ingredients in one convenient pill. This can make it easier for you to take something that will effectively help you get the rest that you need.
If you’re not sure what products will be the most effective or safe for your particular health condition and/or needs, be sure to seek the advice and recommendations of your medical practitioner. This is especially important if you are taking any medications, as you want to be sure your sleep aid won’t adversely interact with your medicines.
Talk to Your Doctor If You Still Have Trouble Sleeping
As you can see, there are several things that you can try, from exercise to various sleep aids, when you want to improve the quality and quantity of the sleep that you get every night. However, if you have tried a lot of different strategies to get the right number of hours of sleep, but nothing seems to work as well as it should, it is probably time to consult with a physician so you can get the answers you need. Your doctor can evaluate you to determine what is causing your sleep troubles and might even be able to prescribe something that will help you get your circadian rhythm back on track.
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