Good sleep is incredibly important for your health. Perhaps you are a person who has no problem falling asleep and have restful sleep every night. Unfortunately, many others struggle to fall asleep or to stay asleep throughout the night.
In severe cases of insomnia medical treatment is the only solution. Then medication has to be taken daily, or special equipment used to enable you to get some sleep at night.
Luckily if your sleepless nights are not so severe that you need medical treatment, there are natural and other remedies to help you to get a good night’s sleep.
The Importance of a Good Night’s Sleep
There are many reasons why you should get your seven to nine hours of sleep every night. Research has shown that good sleep improves concentration and productivity. Generally, you feel refresh when you wake up from a peaceful sleep.
Not enough sleep has the opposite reaction. It could even have a similar effect on you as alcohol intoxication. Poor sleepers have a greater risk of heart disease and stroke.
Too short sleeping periods could also be linked to depression and negative effects on your emotions and social interactions. In short, if you don’t get enough sleep your health, behavior, and overall wellness could suffer.
Fall Asleep Without Taking any Supplements
There are many “tricks” to try to fall asleep quickly and to have a restful sleep for hours.
The 4-7-8 Breathing Method
The 4-7-8 method was developed by Dr. Andrew Weil. It is a breathing method that takes you into a calm and relaxed state before falling asleep.
The basic concept is to exhale through your mouth, close your mouth, and slowly inhale through your nose for four seconds. Then hold your breath for seven seconds and exhale slowly again for eight seconds through your open mouth. Repeat a few times.
Lower the Room’s Temperature
As your body’s temperature naturally cools down when you lie down to sleep, a very warm room can be counter-productive for good sleep. Set your room’s temperature on 60–67°F and you would most probably fall asleep and stay asleep easier.
Listen to Relaxing Music
Music can improve the quality of sleep. Studies revealed that if you listen to soothing music for 45 minutes at bedtime it helps you to have a restful and deep sleep.
Get on a Sleep Schedule
Having a set sleep schedule helps many people to fall asleep easier. It helps your internal clock to wake up and go to bed at the same time each day. Your body and brain will “expect” you to go to bed at a set time and you’ll fall asleep easier.
Sleep-enhancing Substances to Help you Sleep
If you’ve tried different methods of relaxing to fall asleep quickly and none of them has helped you, the next step is to try supplements or other natural substances.
Ginkgo Biloba Herb
If you consume a small portion of this natural herb about an hour before bedtime, you might fall asleep much quicker than usual. This herb is known to reduce stress and enhance relaxation.
Passionflower
Passionflower (Passiflora incarnata) is another herb remedy widely used. Take a cup of passionflower tea an hour before you go to bed and the relaxing effect that it has on humans, could assist you in fighting your insomnia.
Magnesium Supplement
Magnesium helps to quiet the mind and body and relaxes your muscles. Thus makes it easier to fall asleep. Try a magnesium supplement for your sleeplessness.
Look for a magnesium supplement that also has melatonin and vitamin B as ingredients. If you can’t find such a combined product, buy them separately and take them before you go to bed.
Conclusion
If you have difficulty falling asleep there are many things you could try to do as well as natural herbs or supplements you could take before you seek medical help.
But if nothing helps the sleeplessness it could be the symptom of another more serious problem. Then you have to seek medical advice. Have a good night’s sleep!
