A Guide To Natural Sleep Aids

A Guide To Natural Sleep Aids



A Guide to Natural Sleep Aids
Everyone has experienced occasional lost sleep. ​
But, lost sleep on a​ regular basis is a​ cause of​ concern and ​ might be a​ symptom of​ insomnia. ​
if ​ you are one of​ the many suffering from insomnia, you can choose from a​ wide variety of​ sleeping aids. ​
One such option you can choose is by using natural sleep aids. ​
These allnatural sleeping aids are usually herbs, foods, or​ methods that are used to promote sleep. ​
Some of​ the most popular natural sleeping aids include the following
Valerian
This herbs use as​ a​ sleeping aid can be traced back to centuries ago. ​
Interestingly, valerian works similarly to conventional sleeping pills. ​
By increasing the levels of​ GABA, a​ calming neurotransmitter in the brain, valerian induces drowsiness and ​ sleepiness. ​
You can take valerian an hour before bedtime as​ an extract, tea, or​ capsule. ​
You can experience its full effect after a​ week or​ two of​ regular intake. ​

Light
The level of​ light the body is exposed to produces different reactions. ​
a​ lot of​ light signals the body to wake up while a​ decrease in it​ induces the body to sleep. ​
However, slight differences in the level of​ exposure may confuse the body and ​ cause irregular sleep. ​
For example, if ​ you stay indoors with minimal lighting during the day, the body might not recognize the shift between night and ​ day. ​
To increase chances of​ better sleep, expose yourself to more light by walking around the neighborhood in the morning or​ early afternoon. ​

Aromatherapy
This form of​ therapy relies on your bodys response to certain olfactory signals. ​
Scents like lavender, chamomile, and ​ ylang ylang work well in calming your body and ​ mind. ​
You can try putting lavender sachets in your pillow or​ adding lavender oil to your bath water. ​
You can also try sipping chamomile tea before going to bed. ​

Relaxation Techniques
Insomnia or​ lack of​ sleep is often due to the stress you feel. ​
Practicing relaxation techniques prior to your bedtime increases your chances of​ having a​ better sleep. ​
Some methods you may want to consider include deep breathing, visualization, yoga, and ​ progressive muscle relaxation. ​

Sleepfriendly Diet
Different foods have varying effects on your sleeping pattern. ​
Whereas caffeine and ​ sugarrich foods can disrupt your sleep, foods rich in tryptophan and ​ magnesium can help you sleep better and ​ longer. ​
Including foods like milk, turkey, legumes, dark greens, and ​ nuts in your diet is a​ good way to boost your bodys tryptophan and ​ magnesium levels. ​

Music
According to studies, slow and ​ soft music can soothe and ​ relax the body. ​
By playing soft tunes before bedtime, your body becomes primed for sleep. ​
Sounds of​ nature like water flowing through rocks or​ chirping birds are also good choices. ​

Exercise
Regular physical activity boosts your bodys endorphin levels. ​
Endorphins, also known as​ the bodys feelgood hormones, relax and ​ soothe the body. ​
Exercise also relieves muscle tension and ​ stress which promotes deep sleep. ​
However, keep in mind not to exercise close to ones bedtime as​ this can increase adrenaline levels and ​ induce insomnia.




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