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Step 1
Anxiety, stress, and grief are three of the most common contributors to sleeping difficulty. Dealing with these emotions productively is one of the best natural sleep aids. Keep a journal near your bed for writing down events that are troubling you. This helps clear your mind so you can focus on sleeping. Also, consider white noise, or relaxation CDs, to help you sleep. Listen to a few CDs to see if you find this relaxing.
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Step 2
If you are having difficulty sleeping, take a look at your bedroom. Think about what elements are conducive to a good nights sleep, such as quiet, darkness, and warmth. Next, spend a little time preparing your bedroom for a good night sleep.
It should be as dark as possible. This may mean installing light blocking shades, or blinds, if you are a daytime sleeper.
Use the bedroom only for sleeping. Watching television, working, or doing other things in the bedroom may make it more difficulty to relax at bedtime. Electronic devices such as televisions and computers also emit light when they are on making it more difficult to sleep. Another reason to clear your room of such devices is they emit Electro Magnetic Fields, EMFs, which are unhealthy. Keeping them out of the bedroom reduces exposure at least during the hours of the day you are resting. Place your alarm clock in a location that you are not continually looking at it and the light does not significantly disturb you if it is electric.
Pleasant scents conducive to sleep such as lavender or mint are desirable in the bedroom. If you have these herbs on hand, or essential oils, you may want to place them near the head of your bed to help you drift off to sleep.
A comfortable mattress, pillow, and blanket can also make a big difference in your ability to sleep. If you frequently have difficulty, consider purchasing some new bedding. Test them out, whenever possible, to ensure their comfort before buying. -
Step 3
Make sure you are warm enough to be comfortable. Cold hands and feet can keep you from drifting off to sleep, or cause nighttime waking. Wearing socks to bed is a good idea. Wear clothes at night that are loose fitting and warm. Make sure your bedroom is thermostat is set at a reasonable temperature to stay warm. Staying warm will aid in getting to sleep and staying asleep naturally.
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Step 4
Sleep masks are an effective natural sleep aid because they block light. The best sleep masks are comfortable around the nose and eye area. You can make your own sleep mask at home with the pattern in the resource section below. You may want to fill your mask with sleep promoting herbs, such as peppermint, spearmint or lavender.
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Step 5
Tea is a traditional natural sleep aid. To make tea, pour a cup of boiling water over 1 teaspoon of the herb. The herb can be placed in a brewing basket. Allow it to stand for 10 minutes, then strain the herbs from the water.
*Chamomile - Chamomile is a traditional herb used to promote relaxation and sleep. It is found in name brand herbal mixes sold as sleep aids, such as Celestial Seasonings "Sleepytime" tea.
*Peppermint or Spearmint - Like chamomile, mint leaves, including both spearmint and peppermint are time-honored remedies for sleeping problems. They promote relaxation and are also common herbs found in commercial herbal teas to promote sleep.
*Valerian is a natural herbal sedative. It has been used to effectively treat insomnia and anxiety. -
Step 6
Some foods will increase your body's production of serotonin and naturally aid in sleep. These foods include: high carbohydrate fruits, such as apples, pears, and bananas, milk, turkey, whole grain crackers and whole grain breads, nuts.
Comments
mom2manyboyz said
on 2/13/2009 natural sleep aids are best! Thanks