Homemade Sleep Aids
Many people have trouble sleeping. Many prescription sleep aids either leave people groggy the following day or can be habit forming. Natural sleep remedies and techniques are safe and non-habit forming. In some cases, one natural technique will help you fall asleep. In other cases, several techniques can be combined to help promote sleep.
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Beverages
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A number of beverages are known to help people fall asleep. According to Healthy Sleep, tea made from chamomile flowers has been used throughout the ages as a sleep aid. Chamomile tea is most effective when consumed 30 to 45 minutes before going to sleep. Chamomile tea contains a flavonoid called chrysin, which helps promote relaxation and sleep. Milk is also a good sleep promoter, especially if warmed slightly.
Herbs
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A number of herbs can help with sleep. These herbs can be taken as supplements or, in some cases, made into a tea or balm. Lavender can be made into a tea or hung as a sachet to promote sleep. Small amounts of valerian root taken over a month can often help promote restful sleep. According to Healthy Sleep, 150 mg to 200 mg of kava root, taken 20 or 30 minutes before bed, can help promote sleep.
White Noise & Soothing Music
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Many people have low to moderate levels of tinnitus, or a constant ringing in the ears. Using a device to create neutral sounds, like an old hair dryer or fan, can mask the sounds of the tinnitus, thus promoting sleep. For people both with and without tinnitus, low levels of soothing music can also help promote sleep. Healthy Sleep recommends classical, ambient electronica, new age music or sound effects. In addition, many commercial sound-generating machines include natural sounds, such as river, stream, ocean, and forest sounds. Many sound generators can be set to turn off after a certain period. This way, they can help you fall asleep and then turn themselves off to save power.
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