Sleep problems are one of the most common disorders among humans. You may have trouble sleeping because of excessive worry or anxiety, poor sleep habits or use of stimulants such as nicotine and caffeine. Insomnia and sleep apnea are medical causes for sleep difficulties. You should consult your doctor if you think you have one of these conditions, as they can cause other serious health problems.
Aromatherapy
Aromatherapy is a healing art that involves the use of essential oils to promote specific moods and heal mental and physical conditions. The University of Maryland Medical Center notes that lavender is an effective essential oil that may help to relieve insomnia and promote better sleep. Lavender slows down the central nervous system, inducing your body's natural relaxation response. Other essential oils that may help you to relax and sleep more soundly are chamomile, sandalwood and orange blossom. Add a few drops of your chosen oil to 1/2 cup of grape seed oil to make a relaxing massage oil. Use 10 to 20 drops in a warm bath before bedtime. You can also burn a few drops of essential oil in an aromatherapy burner to promote a calming atmosphere.
Melatonin
Melatonin is a hormone that helps to maintain the body's circadian rhythm. It acts as a regulator for your natural inner clock, which tells you when to go to sleep and when to wake up. Although further studies are needed, according to the Mayo Clinic, melatonin supplements may be helpful if you are experiencing sleeping difficulties due to a disruption in your circadian rhythm--for example, if you work at night or you have jet lag. You can purchase melatonin supplements in tablet or capsule form. Generally, 1 to 3 mg before bedtime is helpful in promoting restful sleep in most people. You should consult your doctor before using any herbal sleep remedy.
Deep Breathing
Deep breathing techniques can help alleviate anxiety and stress and help you get a better night's sleep. You can practice these techniques in bed to help you fall asleep. The UMMC suggests that you imagine yourself in a peaceful setting, such as lying on a warm beach listening to the ocean waves. Allow your body to relax completely, and close your eyes. You may wish to place one or both hands on your abdomen. Breathe deeply, focusing on letting the breath come from your abdominal area. Concentrate on your breath, and let all thoughts and concerns drift away.
