In today's hectic world so many people struggle with sleep. It can be so hard to turn off the mind and relax after a busy day. Even when you are able to fall asleep it can be difficult to stay asleep. Fortunately there are a lot of techniques that you can try to improve your sleep without needing to rely on medicines from the doctor. Here are our favorite natural sleep remedies.
This is probably one of the most popular natural sleep remedies out there, because it is a sleep inducing hormone that your brain produces naturally. Melatonin supplements usually come in the form of a dissolving tablet that you take about 20 minutes before you are ready to fall asleep. It can easily be found in the vitamin and supplement aisle of your local drug store or grocery store. It doesn't need to be taken every night. You can simply use it on nights that you are having difficulty falling asleep.
One of the biggest reasons people have trouble sleeping is that their minds are going a mile a minute. They are thinking about the stresses of the day or things they have to do the next day. If anxiety is keeping you up at night, try practicing meditation. It is an excellent strategy for training the mind to stay relaxed and present. Those that practice meditation are less likely to feel bogged down by stress and worry.
Like meditation, exercise can be a great way to reduce your stress levels. This will in turn have a positive impact on your sleep. Plus the more energy that you expend through out the day, the more likely you are to be tired at night. Be careful to not workout too late in the evening, as that could actually cause you to feel more alert.
Make Sure Your Room is Dark Enough
This may sound like a no brainer, but in today's high tech world a lot of people underestimate how much our devices may be keeping us awake. If you are a late night TV watcher try turning off the tv well before you are go to sleep. Put your cell phone away. Turn away the lights that shine from your alarm clark. All the lights from these various devices can keep your mind from getting the signal that it is time to go to sleep.
Stop Consuming Liquids a Few Hours Before Bed
If you are waking up at night to go to the bathroom, try cutting yourself off from drinking liquids a few hours before bed. Especially avoid drinking caffeine in the evening or late afternoon. These techniques will usually cut down on nighttime trips to the bathroom.
Keep Your Room Cool
Body temperature can play a key role in falling asleep. You get better sleep when your body temperature is cool. Try investing in a fan or setting your air conditioner a little lower. Make sure you have breathable pajamas and blankets.
Make Your Bedroom a Relaxing Sanctuary
This may sound cheesy, but you want your bedroom to be a place that you find relaxing. If you bedroom is super messy and cluttered it may actually have the opposite effect. Try to keep it clean. Have a pleasant, calming smell in the room like lavender or other spa-like scents. Make sure you have comfortable pillows and blankets. Try not to have items in there that represent your work life like a computer or a desk.
Try Drinking a Glass of Warm Milk
This is probably one of the most classic natural sleep remedies. Your mother probably told it to you when you were a kid. The calcium in the milk helps your body produce melatonin.
If you are having trouble getting to sleep, sometimes it is best to just get up and do something else for a little while. Try reading a book or taking a relaxing bath. Then go back to bed and try to fall asleep again. Most importantly do your best to not worry about your lack of sleep or your trouble sleeping. Worrying about something never helps. Try calming the mind by focusing on something positive that puts your mind at ease. Avoid thinking about the next day and your impending to-do list. Let us know if you decide to try these natural sleep remedies.