6 Natural Tips To Help You Sleep

Humans spend approximately a third of their life asleep, yet getting enough still seems to be a problem for many. If you are struggling with going down and staying down for a healthy six to eight hours learning how to sleep naturally may be what you need. Conventional medicine offers a variety of pharmaceuticals that can knock you out like nobody’s business but you know that a pill can only mean side effects down the line. To sleep naturally means to reassess your entire atmosphere as well as your inner clock. Lawrence Epstein, MD, chief medical officer of Sleep Health Centers puts it best, “Sleep is a basic biological necessity—just like eating—and it has an impact on every aspect of your health and your life.”

The Setup

Take a look around your bedroom. The first thing you should notice is the incoming light. If that light is not covered completely chances are you may be disturbed while you sleep and not even know it causing your internal time clock to struggle. An inexpensive set of blackout curtains can make a world of difference. The next thing is your bed. Most mattresses last about ten years so if yours is older save up and treat yourself to a new one. Old mattresses can create all sorts of physical havoc that interrupts sleep. Shoulder, hip and back pain can all be the result of an old or too soft mattress. Find something firm and it just may keep your body from falling into different positions that you will feel in pain and exhaustion later. Then there’s temperature. Make sure your temperature is comfortable which means adjusting the thermostat or wearing appropriate, breathable sleep wear. Also, don’t skimp on sheets. High thread counts create a very pleasant experience.

Home Remedies

These simple home remedies may alleviate your sleep challenge.

Warm Milk and Toast – Warm milk releases melatonin, the natural sleep hormone that keeps your circadian rhythm balanced.  In addition it also triggers a feel good endorphin discharge that can immediately relax you. Whole grains like wheat toast (not white) or low sugar cereals like natural granola help your brain release tryptophan (the stuff in turkey that has everyone drooling on the couch after Thanksgiving dinner). Wheat toast is also a precursor to the secretion of serotonin, the calming brain chemical.

Tea – When ingested about an hour or two before bed, chamomile, valerian root, lavender, kava-kava and even catnip can promote sleep. Be careful though as too much of any of these can backfire and cause anxiety and irritability. Let brew for about ten minutes and slowly sip.

Alkalize – A highly acidic system can cause all sorts of health and sleep issues. Before bed try two tablespoons of organic apple cider vinegar diluted in ten to twelve ounces of water. This has shown to help acid reflux as well as relieve sleep disturbing symptoms from arthritis and fibromyalgia.

Hold and Release – Stress is a top health hazard and when you are worrying about work, money, family, and so much more you are bound to be counting ceiling tiles all night long. Lie on your back and begin by slowly and deeply breathing in your nose and out your mouth. Then, beginning with your toes, tighten them as hard as you can for a count of ten. Release and slowly move up your legs all the way to your face holding and releasing each muscle group as you go along. By the time you finish your body should be very relaxed and ready to slumber.

The Herbal Pharmacy

Before reaching for an over-the-counter or prescribed sleeping pill that can affect your kidney and liver as well as make you wake up foggy and groggy see if any of these herbs may do the trick. Always check with your doctor before taking any herbal remedies. Valerian root and kava-kava (also mentioned as tea remedies) may work great when taken in measured capsule doses. Also try, aromatherapy of lavender, ylang-ylang and jasmine sprayed on your pillow which may work as well.

Hopefully these tips will help you get back to your dreams and have you firing on all cylinders throughout your day.