Insomnia (Sleeping without Pills)
Insomnia is one of the biggest issues affecting us in Modern times. Have you ever noticed how many commercials there are for treating insomnia? Why do we have so much trouble sleeping and is there a better way to get the sleep we need? Your answers are right here, check it out….
Sleep seems to be one of those elusive things that we know we need, but if you are in the more than 58% of Americans that regularly experiences Insomnia, you know how difficult it can be to sleep. I am one of those that fights insomnia on a regular basis. I never had problems sleeping until a major life change that rocked my whole world including my ability to fall asleep and stay asleep. I don’t like to pop the pills, the doctors seem to be so ready to dish out for everything under the sun, so I decided to see what I could do to sleep naturally. This is what I found:
Carbohydrate rich foods induce sleep. A meal with both carbohydrates and protein keeps you awake, so make sure your evening meal or bedtime snack is high in carbohydrates and low in protein. Also make your evening meal the lightest meal of the day and eat a sleepy time snack about an hour before bed; like bananas, walnuts, whole wheat toast, or a glass of warm milk (Grandma was right about more than you know!).
Avoid caffeinated beverages after 2 pm, as caffeine is a stimulant and causes insomnia and dehydration. Drink decaffeinated teas like Camomile or a really good one I like Celesial Seasonings Sleepytime or Sleepytime extra tea with honey before bed. These teas contain herbs that are known to be soothing and have a calming influence on the brain.
Have a glass or two of wine with dinner for minerals, to aid in digestion, and relaxation; but be cautious more than two can have the opposite effect and interfear with sleep patterns.
Exercise in the morning, outside if possible; sunlight promotes sleep 12 hours later, and keeps circadian rhythm regular.
Do a short relaxation yoga video, take a quite stroll, or do breathing stretchs before bed: take 10 deep breaths in, wait 1 minute and repeat several times to increase oxygen in your system.
Take a epsom salt bath, with a few drops of lavender essential oil, but don’t make your bath to hot, because that will raise your heart rate and inhibit sleep. Epsom salt containers natural magnesium, which enters the skin to relax the muscles and help you sleep.
Supplements to aid in sleep
B Vitamin complex, Calcium, Magnesium, and Zinc are all vitamins and minerals that help induce sleep.
Natural supplements that aid in sleep are Melatonin (I take this every night), Valerian root (the Sleepytime extra tea contains this), and Kava kave (a good relaxant) all can help you fall asleep and stay asleep.
5-HTP and the amino acid tryptophan (Hears of this one? It’s naturally found in Turkey and is the reason you get so sleepy after Thanksgiving dinner!) both are good for insomnia and depression. DHEA is a naturally occurring hormone that improves quality of sleep.
HOPE THESE TIPS HELP AND YOU ARE SLEEPING PEACEFULLY IN NO TIME!