Insomnia or the inability to sleep can leave a person feeling less than their best. Instead of reaching for an over-the-counter sleeping pill or an addictive prescription sleeping pill try some of these natural sleeping aids:
Diet
Probably one thing that greatly helps to restore sleeping patterns are the foods we eat. There are foods to be avoided and foods to be eaten that will help.
First avoid these foods
- Caffeine. Caffeine is a stimulant and so ingesting this within a few hours of bedtime can be detrimental to sleeping. People take in caffeine to help wake them up and give them energy. Avoid foods and drinks that contain caffeine within three hours of bedtime. Foods with caffeine are chocolate, coffee, soft drinks, tea and even some over-the-counter medications such as cold and cough syrups and pills.
- Sweets. You’ve heard people comment that giving a child too much sugar will make them hyper-active. The same holds true for adults too. Though the hyperactivity may be short-lived, it increases the blood sugars which can displace the sleeping patterns.
Foods that can help sleep
- Foods that contain tryptophan like turkey. This is converted to melatonin (a substance that helps a person to feel sleepy).
- Whole grain snacks which are considered good carbohydrates help to feel satisfied and help to bring on sleepiness.
- Foods high in magnesium. One of the symptoms of a magnesium deficiency is the inability to sleep along with anxiety, irritability, muscle cramps and pain. Restless leg syndrome is associated with this. Foods high in magnesium are almonds, blackstrap molasses, brewer’s yeast, cashews, dark green leafy vegetables, wheat bran and whole grains.
Other Natural Insomnia Remedies
Kava
This is an herb known for anti-anxiety properties. Extreme caution should be used when taking kava because it has been linked to liver illnesses. Always ask for the advice of your healthcare provider before taking any herb, supplement or medication.
Melatonin
Melatonin is a natural remedy used to help many people fall safely asleep. It is a hormone that naturally occurs in the body. Some people may have a deficiency in this hormone and the result is insomnia. It works best to take about a half an hour prior to bedtime.
Only take melatonin under the advice and care of your healthcare provider.
Valerian
Valerian is an herb that is considered a very good sleep aid. Many European countries offer it as an over-the-counter remedy for insomnia.
This should be taken about one hour prior to bedtime. Never take valerian with any other medications or with alcohol.
Try Relaxation Methods
Sometimes simply exercising a relaxation technique will help to bring on a good night sleep. Below are some suggestions for relaxation:
- Mindfulness or meditation – focus your thoughts on sleeping.
- Relaxation response is a mind and body technique that takes the principals of transcendental meditation and brings on a restful state of mind.
- Visualization means that you visualize something soothing and relaxing. Try to involve all your senses into thinking you are actually doing something that is extremely relaxing, like floating on the water in a calm pool. Imagine you hear the sound of the water, smell the gentle waves, really put yourself into it.
- Yoga is excellent in bringing in controlled deep breathing, meditation with stretching the muscles. This is exercise that helps to calm and soothe the body.
Fighting insomnia is tough. Make sure to try the above mentioned natural sleeping aids solutions. Don’t rush yourself into fixing insomnia as it will take time and persistent to have a good night sleep.
