With more people every year turning to natural or alternative treatments, the use of natural sleep aids is on the rise. It's not surprising since alternative and holistic health practices are quickly becoming part of the mainstream. In fact, more people are using natural remedies every year, and the percentage has been rising steadily over the last three decades.
Insomnia is one of the most common complaints doctors hear from their patients, but many are hesitant to prescribe sleeping pills due to the potential side effects and other complications of their use. This is in sharp contrast to the manner in which sleeping aids are pushed by manufacturers. You can't get through an evening of television programming without seeing an advertisement for at least one prescription or over the counter sleep medication.
Natural Sleeping Aids are Part of the Holistic Health Movement
Holistic healthcare focuses not only on the symptoms, but the root of our medical problems, which is why it's extremely popular with young families who are savvy about their health. Rather than simply temporarily masking a symptom (insomnia) with another symptom (drugged sleep), natural sleeping aids focus on why you can't sleep. A natural sleep aid will help you relax if you are tense or to help alleviate anxiety if you are overly stressed. Both tension and stress are common causes of insomnia in adults.
People prefer natural remedies for their lack of side effects as well. While many sleeping pills contain ingredients that can cause allergic or adverse reactions, natural sleeping aids seldom if ever cause a problem. They are derived from natural plant extracts or are chemicals (such as melatonin) that our own bodies naturally produce. For the same reasons, you won't become addicted to a natural sleeping aid. You can use one as long as necessary, and when you no longer need it, you will sleep fine without help and with no unexpected side effects.
Natural Sleeping Aids are Gentler
The most common ingredients in natural sleep aids include Valerian and Lemon Balm, two plant derived ingredients that are gentle to your stomach and central nervous system. You can use them to help you relax, unwind and prepare your mind for sleep without waking up with the groggy, unfocused hangover that many people experience from prescription sleep aids, which often contain narcotics or other harsh drugs.
It's also nice to know you can keep a natural sleep aid on hand for whenever you may need it. Most of us don't have insomnia on a regular basis, so we don't see our doctors about the problem. If you occasionally experience insomnia, however, you don't want to be lying awake all night, staring at the ceiling because you didn't know you would need a sleep aid on that particular night. You can purchase natural sleep aids from any most major pharmacies, online or from a health food store. This way, any time you have trouble falling asleep, you have a gentle, effective way to alleviate the problem without waiting for a doctor's appointment.
Consider a Combination Approach
You can safely combine more than one natural sleep aid for maximum effect if you know what amounts to take of each one. In fact, there are currently several versions on the market that have been developed by holistic health practitioners and doctors that have already done this for you. The most effective ones usually contain a blend of Melatonin, Valerian and Lemon Balm. This unique combination relieves anxiety, induces relaxation and helps to reset your own internal biological clock ? all of which contribute to falling asleep faster and at the proper time.
If you would like to get rid of insomnia without pumping yourself full of potentially addictive or harsh prescriptions, look for all natural ingredients in the sleep aid you choose. By using a natural sleep aid, you protect both your body and your sleep.
Balance and perspective:
At certain times, insomnia may result from stress.
Massage techniques can ease tense necks, aching shoulders and upright torsos, and face massage can be an instant calmer.
Some stress is an inevitable part of life, but when you need to achieve a state of inner calm, a range of meditation and visualization techniques can help you work through your insecurities, worries and anxieties.
With practice, stress can be diminished so that it is no longer a cause of sleepless nights.
A calm environment:
Lack of sleep can also be exacerbated by external factors such as noise, a “busy" atmosphere in the bedroom, or simply the wrong type of mattress.
By making the best of your physical environment, you can reduce or remove many of these detrimental factors.
Following the principles of feng shui you can arrange your bedroom space to best effect and remove clutter that can clog free-flowing “chi" or energy.
Choosing a calming room décor and lighting scheme can soothe the senses, while establishing a bed-time ritual can make sleep a pleasant and comforting experience to look forward to.
Pampering treatments:
In view of the many demands made by daily life, it is essential to find time to switch off from cares and worries in the evening, and indulge in some personal quality time.
However busy you are, you should take time to wind down before trying to go to sleep, otherwise your mind will still be buzzing with the concerns of the day.
Surrounding yourself with gentle candlelight and sinking into a hot bath laced with aromatherapy oils or herbal sachets can go a long way to soothe and prepare your body for sleep.
Essential oils such as lavender and clary sage added to the water help to diminish tension headaches and muscular aches, while bath bags or bath salts made with chamomile help to ease stress.
You can also use the natural energies from flowers and herbs as a base for warming foot baths, soporific sleep pillows and effective sleep tinctures.
Bedtime snacks:
You ate dinner at 6pm; it’s now 11.30pm and you’re ready to go to bed, but now you’re feeling hungry and thirsty again.
What do you do? Instead of raiding the refrigerator for a substantial and perhaps indigestible meal, it is better to opt for a light snack, such as toast with a topping and perhaps a hot, comforting beverage.
Try to avoid tea and coffee as they are stimulants and will tend to keep you awake if you drink them late in the day.
Instead, herbal teas prepared for their sedative properties may be sipped in the evening, while warm, milky drinks are ideal for consumption before bed – milk contains peptides that calm the system.
The occasional hot toddy can also provide a delicious way to wind down, and this is particularly good on a cold winter’s evening, especially if you are suffering from a cold.
Calming the psyche:
Sometimes it is difficult to sleep due to excessive emotions, such as fear, excitement or anxiety. Crystal therapy can help to calm heartache; choosing the right stones can also calm restlessness and anxiety, and help to regulate sleep patterns.
Crystals can be helpful when bad dreams and nightmares are keeping you awake, as can techniques such as visualizing a guardian angel or spiritual protector. When you have perplexing or mystifying dreams, it can be very helpful to write down what happened before you forget, so that you can ponder and try to analyze them later on.
Working towards an understanding of your dreams adds an enjoyable richness to what can be the fascinating pageant of sleep.
Exercise to relax:
Keeping the body moving is essential for good sleep – without exercise, you 3will not be physically tired enough to rest at night. Aerobic activities such as walking and cycling exercise the heart and tone the muscles, while some specific yoga techniques provide an excellent way to stretch and relax. Instant fixes:
If all else fails and you are still awake in the dead of night, try some or all, of these quick insomnia cures:
•Lie on your back with your knees propped up on a small pillow •Sleep with your head pointing in the direction North •Get up the same time every morning and go to bed at the same time every night for a week •Visualize yourself in a peaceful place, such as a field full of wildflowers with a gentle breeze blowing, or near a gently flowing stream where you can see fish swimming past you. •Visualize a boring scenario, such as a lecture you have no interest in •Read out loud the names and numbers from the phone book •Reserve your bedroom and the bed as a place for sleep only •Wiggle your toes gently until you fall asleep •Rub your stomach lightly •Cut up a mild onion, place in a jar by the bed and sniff before retiring. •Think of ten wonderful things that have happened to you today •Squeeze all your muscles together tightly for a few minutes and then relax. Threaten yourself that “If I am not asleep within the next 10 minutes, I will get up and…" clean the oven, or clean the fridge….whatever you really hate doing… When your brain knows you really mean it - this will scare you to sleep to avoid a nasty chore!
Avoid these sleep deterrents:
•Drinking excessive alcohol •Smoking cigarettes •Drinking caffeine •Taking long naps in the afternoon •Watching disturbing films prior to bed •Reading mentally stimulating books prior to bed •Playing video games •Listening to fast paced or loud, stimulating music.
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Christopher Alex has sinced written about articles on various topics from Fitness, Sleep Apnea and Jewelry. About the Author:The author of this article knows the importance of . He also knows all about natural sleep remedies and has provided valu. Christopher Alex's top article generates over 3600 views. to your Favourites.
Helene Malmsio Malmsio has sinced written about articles on various topics from Fitness, Sleep Disorder. Free simple better sleeping Home Remedies, herbal recipes, natural cures & ebooks from Helene Malmsio. Helene Malmsio Malmsio's top article generates over 590 views. to your Favourites.