I often have trouble getting to sleep and staying asleep. What can I do to help get more rest? I've tried hot baths, warm tea and flipping the mattress. Please help. I am looking for natural sleep solutions.
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I have had similar sleep issues myself. And what I have found, that has worked wonders, is liquid capsules of Valerian Root. Also I regularly take 5-HTP (L-5-Hydroxytryptophan). I consider these good natural sleep solutions.
This is what I do: I spray lavendar on the bed about an hour before bedtime. I have a noise making machine. It has sounds of the ocean, crickets, rain, etc. I put it on the rain sound. I turn all lights off also. Take the warm bath or shower with candles around you to create a relaxing atmosphere. Reading a book might help to relax also. If all else fails, do work until you are too tired to continue.
Tea may not do the trick as it contains caffiene, granted not as much as coffee, but still it may be keeping u awake. Try warm milk instead. Or Sleepy Tyme herbal tea by Celestial Seasonings is good. Keep your room really dark too. Go to bed at the same time every night, even on weekends. Make yourself a soothing routine, like they recommend for getting kids to go to bed and do it the same every night.
You don't mention your age, but if you're in your late 40s or more, the problem might be that your body is not producing as much melatonin, a natural hormone, as it used to. I say this because you mention difficulty not just going to sleep but staying asleep. Taking one tablet about every 48 hours has worked wonders for me.
Another thing that comes to mind in terms of waking frequently is excessive stress or worrying. You might try breathing exercises and relaxing visualization to get back to sleep. There's a lot of specific advice available by googling.
I take a mixture of Melatonin and Valerian Root 450 micrograms. The combo does wonders for me.
I had a similar problem and read somewhere that if you take calcium/magnesium supplements (available in drugstore--vitamin section), this will help you sleep better. I also added a potassium supplement to alleviate leg cramping.
Also besides the supplements, keep your room temperature cooler, preferably with fresher air from a window and run a fan that is not too loud, the white noise will help you drift off.
Is your room keeping you awake? Too much clutter? Unfinished work? Too active wall colors or pictures? Too dirty? If you have an office in your room, move it out. Try writing in a journal every night before bed.
Try exercising for thirty to forty-five minutes.
Milk has always been a standby for helping to sleep. Dairy gets the acids churning in your stomach and keeps you awake. Try turkey ... like milk it has tryptophan, an amino acid your body needs to make the brain chemical that slows your nervous system down before sleep..it won't upset your stomach like milk. Have a sleepy cookie made with oatmeal and other whole grains. The complex carbohydrates stasdys your blood sugar, to relax and stay relaxed thro' the nite.
Referring back up to not having office in your bedroom. Sometimes unfortunately unavoidable. I live in a 2 bedroom rented apartment with a house share person,)male) so a bedroom each, and my bedroom HAS to be my office too.. nowhere else for my computer, desk etc. I'm a writer, also work at a job where I do work at home and email to the office.
Don't eat chocolate after 12 noon, the chemical in it can be similar to caffiene to those sensitive to it. you might not want to give up the treat but it really does make a big difference!
Try this recipe:
1 mug hot water
1 Tbs. apple cider vinegar
1 Tbs. honey
Mix the honey and vinegar in a mug of hot water and sip about an hour before bedtime. It helps to relax your metabolism.
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