Sleep Problems

The inability to sleep is a problem that can happen for many reasons. You may have sleep apnea, circadian rhythm disorders that could be caused by working at night, insomnia, snoring, and pregnancy.

If you have any of the above sleeping problems you should avoid all caffeine and nicotine at least six hours before you go to bed.

Alcohol should be avoided within two hours of bedtime as it prevents you from achieving a deep sleep.

If you are seeing a doctor, they may want you to have a sleep study done at a clinic to diagnose what the problem could be. They may suggest alternative treatments such as acupuncture or meditation. There are also natural cures you can try to help with your sleep problems.

Natural Remedies for Sleep Problems:

Lifestyle Changes:

Lifestyle changes can significantly impact your sleep patterns. If you maintain a regular sleep schedule throughout the week it will allow your body to recognize when it is time for it to start shutting down and rest. If you are restless and can't get to sleep, get up rather than squirm around and wake up your sleep partner. Try relaxing with a good book in a comfortable chair.

Try not to nap during the day, instead do some exercise. If you have to nap, keep it to less than thirty minutes. Within a few hours before bed, dim the lights in your home and play soft music as this will signal your body that it is time to rest.

Shut off computers, video games, the TV, and your smartphone as the lights from these devices will confuse your brain into thinking it is still time to be awake.

Chamomile Tea:

Made form dried tea or fresh flower heads, chamomile tea has a sedative effect and is soothing to your stomach and the rest of your body. Drink a cup of this tea while you are relaxing before bedtime.

Lavender Scent:

The scent of lavender also has a calming and sedative effect. There are natural oils, sachets, candles, and sprays that will allow you to use this aromatic herb in fighting sleeping problems. You can add a little of the oil to your bath water and take a very soothing hot bath before bed.

Supplemental Sleep Aids:

There are many supplements that can be taken in pill form to aid in sleep. These herbal or natural supplements can be purchased separately or in combinations. It may take some of the supplements a little bit of time to work on you.

For instance Valerian should be taken for several weeks before you determine if it works for you or not as the effects will build up to maximum effect during this time. Some experimentation should help you find the right sleep aid for you.

Valerian:

This herbal supplement increases GABA levels in your body which can reduce the amount of time it takes to fall asleep.

Glycine:

Glycine is a nonessential amino acid that can assist in maintaining a healthy central nervous system. This supplement may allow you to fall asleep faster, plus it may help with rapid eye movement or REM sleep cycles.

Hops:

This ingredient is used primarily in the production of beer. But as a sleep aid hops works as a natural sedative. The antispasmodic properties of hops will reduce muscle tension and promote relaxation. Hops supplements are available in capsule or liquid form. Follow dosage instructions on the supplement bottle.

Melatonin:

Taken alone or in sleep aids that also include ingredients like valerian. Melatonin is a naturally occurring hormone that is produced by your body at night to help regulate the sleep-wake cycle. When it works for people it works very well. It is believed to be especially effective for those over 50 and those who have a natural tendency to go to bed and get up later than what is considered normal.