Natural Sleep Remedies To Overcome Insomnia
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Natural Sleep Aids
Lack of sleep is a huge issue for many of us, 43% of Americans in a national sleep survey indicated that their daytime activities were being negatively affected by tiredness and 68% reporting lack of sleep affected their daytime concentration. A scary 30% of Americans admitted to falling asleep behind the wheel at least once.We also know that lack of sleep is a key component in aggregating stress over time.
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I would like to suggest a two part approach to resolving sleep issues. Firstly make time for sleep and secondly treat the sleep disorder. The way to put both of these strategies into place and to find the sleep remedy for you is to find some time to understand why you are not getting enough sleep and then commit to changing your routine even if that means stopping your media blitz last thing at night.
Set up yourself a bedtime ritual which should allow you to gradually relax as you prepare for bed. Here it is what ever works for you be it a hot bath or shower, some breathing and relaxation techniques or a bit of massage (yes please) with a willing partner. Do avoid falling asleep in front of the TV you will disrupt your sleep patterns and reduce the chance of waking refreshed in the morning.
Think about eating and drinking sensibly which means avoiding caffeine from drinks after lunchtime and eating a light meal . A low fat meal 30 to 60 minutes before bedtime with unprocessed foods appears to work best and avoids glucose spikes in your blood which may make you feel energised.
Another thing related to diet you might consider is eating foods such as milk, peanut butter, figs, yoghurt, tuna and dates which contain the amino acid tryptophan which is known to be involved in serotonin metabolism and circadian rhythms.
Other sensible measures include getting some daily exercise it doesn’t have to be vigorous brisk walking for 20 -30 minutes a day works just fine.
Before you consider pharmaceutical drugs remember that many of these do have have variable and undesirable side effects and studies have shown some natural sleep aids can work just as well. For example a British study demonstrated the use of lavender oil in a diffuser worked as well as sleeping tablets.
Other natural sleep aids with demonstrable sleep inducing effects include using Hops in a pillow and of course some natural herb teas such as Lemon Balm and Chamomile and Valerian. One additional benefit of making herbal teas is that you can turn the whole making of the tea into a nightly relaxing habit as you calmly wait for the water to boil and tea to infuse and then you sit quietly slowly sipping at your drink tea. Give yourself time to sleep and experiment with different natural sleep aids.
If your condition is more acute or has been going on for a long time you should consult with your medical practitioner who may refer you to a sleep clinic.
Natural Herbal Sleep Remedy Video including making a Hop pillow
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