Natural Cures for Insomnia/Natural Sleep Aids
Sleep is essential for our overall health and well-being. Yet, countless individuals struggle to get the rest they need, often grappling with insomnia and restless nights. Fortunately, many natural remedies and lifestyle changes can help improve your sleep without the need for prescription medications. Here is your holistic guide to achieving a peaceful night's sleep.
Natural Remedies for Better Sleep
Get More Exercise: Engaging in regular, moderate exercise can help you burn off excess energy, reduce stress, and promote relaxation, ultimately leading to better sleep. Aim for 60 minutes of exercise at least five days a week.
Fix Up Your Bedroom: Create an ideal sleep environment by adjusting the room's temperature, using a white noise machine, and adding blackout curtains. Ensure your mattress, pillows, sheets, and blankets offer the comfort you need.
De-Stress Your Life: Combat stress with holistic methods such as journaling, yoga, guided imagery exercises, and progressive muscle relaxation. Prioritize getting enough sleep by going to bed earlier.
Eat the Right Way: Opt for a balanced diet that prevents late-night hunger. Consume sleep-promoting foods like cheese, almonds, whole-grain crackers, and low-fat milk, while avoiding spicy, fatty, caffeinated, and alcoholic foods and drinks close to bedtime.
Change Your Lifestyle: Establish a pre-sleep routine that excludes digital screens. Consider night-time bathing and aromatherapy with scents like lavender or vanilla. Evaluate your nightly habits to identify what aids or obstructs your sleep.
Try a Natural Remedy: Explore natural sleep aids like chamomile tea, St. John's wort, valerian root, and melatonin supplements. These remedies may provide effective alternatives to prescription sleep aids.
Get the Right Mattress: Ensure your mattress supports your body and provides the comfort you need for a restful night's sleep. Replace your mattress if it's old and uncomfortable.
A Few Tips From Sleep Experts
Dr. Jason Piken, a specialist in stress-related sleep disorders, emphasizes that sleep is essential for healing the body from daily activities and traumas. To encourage better sleep, he suggests creating a dark sleeping environment and avoiding screens before bedtime.
Dr. Carolyn Dean, MD, ND, with over 30 years of sleep study experience, recommends magnesium supplements for better sleep, as magnesium facilitates melatonin production. She also advises against consuming sugar and alcohol close to bedtime.
Psychologist Dr. Fran Walfish highlights that psychological factors can disrupt sleep just as much as physical ones. To combat sleep disruption, she recommends establishing a nightly routine and consuming foods high in natural serotonin.
Lifestyle expert Anne Griffith emphasizes the importance of a quality mattress for overall health. An old mattress lacking support can lead to morning aches and pains, and allergens like dust mites can irritate sensitive sleepers.
Dr. Sashini Seeni, a General Practitioner, underscores the significance of good sleep hygiene, including exercise and creating a peaceful sleep environment. He advises against caffeine, limiting screen time, and engaging in regular exercise.
Sleep Better with a New Mattress
Sleep is a precious resource for overall well-being, and achieving quality sleep is within reach for most individuals. Start catching the zzz’s you need with these natural remedies and visit your local Sit 'n Sleep store if your mattress is contributing to your sleep troubles. Our sleep experts can help you select the perfect mattress and bedding to help you stave off restless nights and get the rest you need.