Natural Sleep Aids To Get You Sleeping

By Author: Jessica Jessica j
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Thousands upon thousands of people struggle with sleeping, but when it comes to curing insomnia, there are no easy answers. Therapy exists and behavioral changes are effective, but most medications are habit-forming and have unhealthy side-effects, such as high blood pressure, anxiety, and nausea. Luckily, there are many natural sleeping aids that can help you fall asleep without the consequences of medications. As with all medicines, always consult with a doctor before taking any of the described sleep aids.

Melatonin

When a person's sleep cycle is disturbed because of jet lag, working a night shift, or other various reasons, melatonin is a popular remedy. This chemical is a natural hormone in the body that is secreted when the body is exposed to darkness, which triggers the body to go to bed at night time. Although no significant side effects have been found so far, some experts say this drug should not be taken by those with depression, autoimmune diseases, schizophrenia, and other serious illnesses.

Valerian

Valerian is an herb that is used all over Europe as a remedy for insomnia. Scientists ...
... are still unsure how valerian works, but studies suggest that this herb might affect the neurotransmitter GABA, which has a calming effect on the mind and body. The upside to this sleep aid is that it isn't addictive and doesn't cause drowsiness in the morning, but the downside is that it doesn't work on everybody. It also has to be taken for several weeks before it starts working, and the side effects include headache, indigestion, dizziness, and palpitations. Do not use this drug without the consent of a doctor.

Kava

This herb reduces anxiety. When insomnia is caused by anxiety (restlessness due to worry, inability to calm down at night time), then this herb can be helpful. Unfortunately, the FDA issued a warning about kava due to reports of severe liver injury. So far, there have been up to 25 reports of liver problems from people using kava as a dietary supplement. Do not use kava without professional advice.

Relaxation Techniques

Often insomnia is caused by an inability to relax at night time. If you have trouble falling asleep because you feel wound up or your mind is active, try visualization techniques that help you imagine a relaxing scene that involves all of your senses. Meditation, yoga, and progressive muscle relaxation are also effective.

Diet

Some foods keep you awake, while some help you sleep. Do not consume caffeine during the second half of the day, and avoid sweets as much as possible during the evening. Instead, eating foods that contain tryptophan or magnesium help to induce sleep.

Aromatherapy

Lavender has been proven to help people fall asleep faster and stay asleep longer. Try burning the scent in an oil diffuser before bed, dropping some on your pillow, or taking a scented bath in the late evening. Chamomile and ylang ylang are also helpful scents.

Light

Melatonin, the chemical that tells the body to sleep, is turned on by darkness and turned off by light. Make sure that your room is dark and peaceful at night, and then draw the curtains in the morning to tell your body it's time to get up. You might even want to take a quick morning walk.

Music

Music can calm the mind and has been proven to improve quality of sleep, decrease nightly wakening, and lengthen sleep time.

Acupuncture

Studies have shown that acupuncture can help insomnia and improve total sleep quality and time.

Exercise

Muscle tension and stress can keep a body uncomfortable and active. The best way to relax those muscles and facilitate sleep is to exercise regularly. On the other hand, exercise can cause insomnia if a person exercises too close to bed time, so be sure your exercising doesn't occur in the late evening.
Jessical J. is the author of this article on natural sleep aids
Find more information about natural sleep aids here.