Sleep is essential for good health, clear thinking and brain function, but according the University of Maryland Medical Center, only about 35 percent of adults in the United States get the eight hours of sleep most people need. Some people have trouble falling asleep, while others wake up periodically throughout the night. Instead of taking sleeping pills, try some natural remedies that may work just as well.
Bedtime Habits
Establish some habits right before you go to bed. Choose a specific time to go to bed and wake up, and stick to it as closely as possible, even on weekends. Only use the bedroom for sleeping and sex to keep the space relaxing. Maintain a cool temperature and keep the bedroom dark. Don't exercise right before bedtime because that will stimulate your body and keep you from falling to sleep. Avoid caffeine in the afternoon. If you have trouble staying asleep, avoid alcohol, which can help relax you at first, but may cause you to wake up in the middle of the night. Alcohol may also interfere with sleep cycles, causing restless sleep, which will leave you groggy when you wake up.
Proper Nutrition
Eating a healthy diet is important for every aspect of life, including preventing insomnia. Consume plenty of vegetables and fruits with high concentrations of vitamins, such as broccoli, spinach, carrots and squash, and minerals, including cherries and blueberries. Eat lean protein and avoid high-fat meats. If you have any allergies or food sensitivities, the University of Maryland Medical Center states that eating any trigger foods can keep you up at night. They also recommend eating granola, sugar-free cereals, or crackers and milk at bedtime may help.
Calming Herbal Teas
Drinking a small amount of a calming herbal tea in the evening may relax you and help you fall asleep. Some of the teas that might help promote sleep include chamomile, catnip, cowslip and valerian. Before drinking any herbal tea, check with your doctor because some herbs may interfere with certain medications.
Aromatherapy
People who have a difficult time relaxing enough to fall asleep may find that the scent of lavender helps them relax. Other sleep-inducing aromas include green apple and vanilla. The smell of baked dishes or salty air from the sea may also help reduce stress, states Alan R. Hirsch, M.D., with the Smell and Taste Treatment and Research Foundation.
Sound and Light
The bedroom should be a dark, quiet sanctuary to promote the best quality of sleep. Use room-darkening shades or a sleep mask if a streetlight casts a glow through a window. The whirring of a fan or a white noise machine is relaxing and helps some people fall asleep.
Tryptophan and Melatonin
Taking the amino acid tryptophan close to bedtime may help induce sleep and allow you to stay asleep longer, though be aware that it may have negative side effects if you are taking antidepressants. A melatonin supplement may help people who have trouble staying asleep throughout the night have a restful night. As you get older, your body's natural production of melatonin may diminish, causing your insomnia. Before taking either supplement, consult with your physician.
