Getting enough sleep is essential to good health. But sometimes that’s easier said than done. Despite our best efforts, sometimes it’s hard to get to sleep and stay asleep all night. So many of us turn to over-the-counter or prescription drugs to help us get the rest we need.
But those drugs can come with some pretty serious risks. Some can be habit-forming. Some leave us feeling groggy in the morning. And some have undesirable side effects. However, drugs are not the only answer when a good night’s sleep eludes us. There are safer, more natural ways to handle insomnia and get the rest you need to stay healthy and happy.
Lifestyle and Sleep Environment Adjustments
It sounds obvious, but surprisingly few people try making adjustments to their habits and surroundings when they have trouble sleeping. Things that we eat or drink around bedtime, our activity level, and the comfort level of our sleeping quarters can all affect our quality and quantity of sleep. Here are some things to consider:
* It’s easier to sleep with an empty bladder. If you find yourself waking up in the middle of the night to go to the bathroom, try avoiding alcohol and caffeine in the evening hours. Also avoid drinking much water for an hour or two before you hit the hay.
* Exercising can help us sleep better, but ideally it should be done several hours before bedtime. If you exercise too late, your body will still be wound up when the time comes to go to bed.
* A dark, quiet room that is at a comfortable temperature is the best environment for sleep. So block out light as much as possible and set the thermostat to your liking before you go to bed. If outside noise is a problem, wear earplugs, run a fan or use a white noise machine to drown it out.
* Watch what you eat in the evening. Sugar and chocolate are two of the worst things for those who have trouble sleeping. If you need a snack before turning in, try something that contains complex carbohydrates and magnesium. These two nutrients promote sleep.
* Consider relaxation techniques. Yoga, meditation and progressive muscle relaxation are great ways to prepare the mind and body for restful sleep.
Herbs
Herbal remedies have long been used to help people get to sleep. If you’ve tried making the above adjustments and still have trouble sleeping, herbs can help you relax, fall asleep and stay asleep. Some of the most popular sleep-promoting herbs are:
* Valerian – This herb has been used for many years as a remedy for anxiety and insomnia. It is available over-the-counter in pill form in some countries. You can also use the root of the Valerian plant to make a tea.
* Hops – The Hops plant contains flavonoids, chalcones and alpha acids that promote sleep.
* Chamomile – Chamomile tea is a popular sleep aid. It can be used for adults and children.
Drugs are not the only solution to sleeplessness. Sometimes the only thing standing between us and a good night’s sleep is a bad bedtime habit or something in the environment. And if we do need a little push toward slumber, herbs can often do the trick. These natural methods are safe and easy to use, and no prescription is required.
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