Sleep is crucial for your physical and mental well-being, yet according to the National Sleep Foundation, millions of Americans are not getting enough sleep or suffer from other sleep problems. Whether you have difficulty falling asleep or staying asleep, a sleeping problem may be a sign of an underlying medical disorder. There are several natural options that can help ease insomnia and other sleeping problems. However, you should consult a medical professional if you experience prolonged sleep difficulty.
Lavender
According to the University of Maryland Medical Center, lavender may help ease difficulties falling asleep and alleviate insomnia. Lavender has natural sedative properties that may help to slow the central nervous system. You can use 1 to 2 tsp. of the herb in a cup of hot water to make a relaxing tea. Lavender essential oil is commonly used to promote relaxation and restful sleep. You can use a few drops in a warm bath or place a few drops on a tissue to inhale the aroma. As with any herbal remedy, you should consult with your doctor before using lavender.
Melatonin
Melatonin is a hormone that you can take in capsule or tablet form to help you fall asleep. According to the University of Maryland Medical Center, melatonin supplements can help to reduce the time it takes for you to fall asleep. It may help alleviate insomnia because it helps to regulate the body's natural circadian rhythm, your body's inner clock that tells you when to fall asleep and when to wake up. A dosage of 1 to 3mg is recommended by the UMMC to help with insomnia. Because it is a hormonal supplement and may have side effects with other medications, you should talk to your doctor before using melatonin.
Relaxation Techniques
If you don't feel comfortable using an herbal supplement to alleviate your sleep problems, relaxation techniques are another option to consider. According to the National Sleep Foundation, relaxation techniques such as yoga, meditation or guided visualization, may help you to reduce difficulties falling asleep. Meditation, yoga and guided visualization can help you to relax, quiet the mind and alleviate stress. Using one or all of these techniques is especially beneficial if you experience anxiety-related insomnia, as alleviating the symptoms of anxiety can often prevent or cure insomnia.
