If you’re struggling to get to sleep, or stay sleeping at night, you’re one of many; insomnia and sleeplessness is at an all time high these days, if the rows and rows of sleep aids on the shelf at the store are any indication. And it’s no wonder – in times of stress and uncertainty, disrupted schedules. Changes in routine and anxiety can all contribute to a lot of sleepless nights. It can be hard to turn off your brain and get the rest you truly need.
Photo Credit: Ivan Oboleninov
Sleep deprivation takes a toll on the quality of life. Before we proceed to the tips for improving sleep, it’s best to consult your doctor for snoring, excessive daytime sleepiness, and other signs of sleep apnea. The primary treatment for obstructive sleep apnea is CPAP therapy through a device and mask you can buy online. Adhere to the prescribed treatment, and make modifications to your lifestyle, as noted below, to sleep through the night uninterrupted and peacefully.
Rest assured (pun intended), you’re not the only person dealing with these issues, and luckily, there is help. If you’re not keen on trying over-the-counter medications because you’re reluctant to use chemicals or medicines, and prefer an all-natural approach, there are quite a number of methods you can try that will have you sleeping like a baby in no time.
There’s something to be said for a calming, gentle scent just before bed. Whether you’re using essential oils in a diffuser or just investing in a sweet-smelling air freshener or candle, calming and sleep-inducing scents include vanilla, chamomile, honey and especially lavender, which has long been touted as a sleep-promoting, calming fragrance. Mix a couple of these complimentary scents and spray a little on your pillow or nightclothes, or take a steamy bath with a soap or body wash infused with one of these fragrances. It will make you feel calmer and more receptive to sleep.
A cup of tea before bed can really get you feeling cozy and sleepy, so long as you stay away from the caffeine. Lots of herbal tea brands make their own versions of “Sleepytime” teas. But you can buy a basic tea, like chamomile, or if you’re looking for a delicious blend, actually make your own quite simply. A mixture of chamomile, lavender, lemonbalm, passionflower and/or vanilla are all soothing, calming (and delicious) and will have you snoozing in no time. Add a spot of warm milk to further promote sleepiness and/or honey to sweeten things up without sugar, that can keep you awake and cause digestive upset.
A little gentle exercise an hour or so before bed, such as yoga, gentle pilates or a short walk. Can help stretch your muscles, relieve stress, release a few endorphins and get you ready for bed. Plus, it’s just good for your overall health.
All Natural Supplements
When fragrances, teas and exercise don’t cut it, you need to go for a supplement. Supplements are different from medications in that they don’t contain any pharmaceuticals or chemicals. Just all natural vitamins and minerals to promote natural sleep. Melatonin is a good one that many people swear by, is inexpensive and available pretty much everywhere, in everything from pills to powders to gummies. Another sleep remedy supplement gaining popularity is an all-natural cbd supplement to reduce anxiety and stress and promote restfulness. Both get great results and are safe enough to use in conjunction with one another.
Try these easy remedies and see if you can’t get a great night’s sleep just by doing a few things to pamper yourself, the all natural way.
This is a collaborative post