How to Get Insomnia Relief With Natural Remedies

Looking to get insomnia relief without sleeping pills? There are several natural insomnia treatments that can help relieve restless nights and chronic insomnia. Here are steps that can help set the stage for a good night’s rest and some insomnia relief.

Difficulty: Moderate

Instructions

1. Program your body to expect sleep by going to bed at the same time every night. Establish a nighttime routine that you follow each night. Even if you’re not tired, going through this routine at the same time will help prepare your body for sleep.

2. Prepare a cup of chamomile tea for some natural insomnia relief. This popular tea has natural ingredients that can ease tension and promote relaxation. Brew a cup with a touch of honey and lemon for an added sedative effect. Be sure the tea is caffeine free!

3. Take a valerian root supplement as a natural herbal sleep aid. In several studies valerian has been shown as the best natural remedy for sleeplessness without the lethargic side effects of sleeping pills. A daily 450 mg dose is recommended for insomnia relief.

4. Try melatonin as another natural remedy for insomnia. Melatonin helps regulate your body’s natural circadian cycle. It should only be taken at night, about a half an hour before you go to sleep. The dose that works will vary for each individual. It is recommended to try a lower dose (around 1 mg) first. Larger-sized pills of up to 3 mg are also available.

5. Take a bath filled with aromatherapy oils. Several natural soothing oils have scents that can ease tension and relieve insomnia. Scents to try include: lavender, rose, sandalwood, neroli and ylang-ylang. Fill the tub with warm, not hot, water. Once full, slowly add a few drops of oil without stirring. Soak in the tub for about 20 minutes. For added relaxation light a few candles and listen to soft music.

6. Help your body relax by completing a set of breathing exercises as you get ready for bed. Lay in a comfortable position and close your eyes. Take a slow, deep breath through your nose. Fill your lungs completely. Hold for a few seconds. Exhale slowly through your mouth while you count to five. Feel the tension leave your shoulders, chest, arms and legs. Repeat several more times for complete insomnia relief.

[ceholmes]

on 10/14/2009 all excellent ideas! 5* and recom