How to Sleep Better With Natural Remedies
Can’t sleep? You’re not alone. Millions of Americans have difficulty falling (and staying) asleep. Insomnia is one of the most common sleep disorders affecting Americans today. The good news is that there are easy, natural ways to tackle insomnia. Here are some tips to help you get a good night's sleep
Instructions
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How to Sleep Better With Natural Remedies
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Drink a cup of chamomile tea before bedtime. It’s a mild, safe sedative that will help to give you a restful sleep. Chamomile has been used for a number of years as a remedy for stress, anxiety, and insomnia. Another great option: Silent Night tea from Nature’s Way can be very helpful.
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Try other herbs. California poppy, passionflower, and valerian will calm you before bedtime. Research shows that kava kava is also a good relaxant. If stress or anxiety is one of the reasons for your insomnia, this herb will help you develop better sleep patterns.
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Take a hot bath—not a shower—an hour before bedtime. Another good idea: Put several drops of a soothing essential oil such as chamomile in the bath water. Or try applying a lavender lotion to your body just before bedtime. Aromatherapy is growing in popularity as an effective treatment for insomnia. Also, English lavender has the ability to calm the mind and induce deeper, higher-quality sleep.
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Taking five milligrams of melatonin one hour before bedtime will help with occasional sleeplessness. It's one of the best remedies for insomnia, experts say. Melatonin is a natural hormone produced by the pineal gland in the brain and known to regulate the body’s natural sleep-wake cycle. As we age, our bodies produce far less melatonin than when we were younger.
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Spoon up some yogurt at night, eat a banana, a date or a fig. All contain trypotophan, one of the best-known sources for promoting sleep. Also a good idea: Spend at least an hour to relax and unwind. Learn to put worries out of your mind. Recreate a pleasurable time in your life and live it in your mind. For example, visualize yourself at the beach. Hear the waves crashing against the shore. The use of imagery is really helpful.
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Tips & Warnings
Make sure to consult a doctor before taking any herbal supplements. Do not self-diagnose if you think you may have a more serious health issue.
You can also consult with a naturopathic doctor for advice. To find a licensed doctor in your area, call the American Association of Naturopathic Physicians toll free number 866.538.2267, or visit http://www.naturopathic.org.
Research shows that melatonin supplements can be an effective and side-effect-free sleep aids. You can, however, maintain your melatonin level naturally with a few daily routines. Eat regular meals, keep your diet light at night, avoid stimulants like coffee, tea and soft-drinks which can interfere with melatonin production, and avoid exercising late at night.
Do not use kava kava long-term. It can cause dry scaly skin and yellowish discoloration of the hair and nails.
If you have liver problems, talk with your doctor before taking kava kava.
Melatonin is not meant to be used long-term and some users report very vivid--or disturbing dreams when they take it.
