Do you have trouble falling asleep?
In the morning, do you feel as if you haven’t rested?
Is the lack of quality sleep affecting your concentration during the day?
Then, it is time you do something about it. There has been many studies about the adverse effects of not having a good night’s rest. You’ll start to feel down, and may fall asleep during the day. Your risk of injury and accidents at home, work and on the road also increases. … If it continues, lack of sleep can affect your overall health and make you prone to serious medical conditions, such as obesity, heart disease, high blood pressure and diabetes.
In order to get your body in “the mode” of bedtime, it is recommended you follow a nightly routine. In this way, you will be essentially programming your mind to recognize it is time to shut off for the night (well, not really “shut-off”, but to get more Zzzzz’s).
This is a recommendation from a Holistic point of view. Everyone is different; therefore, I am inserting alternatives in some of the steps. You do what you feel comfortable with. Allow your intuition to recognize what is easiest for you.
All of these steps are NATURAL ways to get you to relax. For some people, only one or two of these will work. Others will feel all of them are necessary to get to the proper sleep mode without the need of prescription medication.
These are my 5 natural steps to a good night’s sleep:
2. Take Valerian, a natural sleep aid supplement
- Valerian is an herb. Medicine is made from the root. Valerian is most commonly used for sleep disorders, especially the inability to sleep (insomnia). It is frequently combined with hops, lemon balm, or other herbs that also cause drowsiness.
- Many Herbalists, Naturopaths, and Chiropractors recommend taking valerian root to relieve tension headaches, insomnia, anxiety, or for muscular pain because of its ability to act as a muscle relaxer.
- Sleep Health from Nutrilite is Certified Halal. Its main ingredient is Valerian.
- Sleep Health from Nutrilite is safe and natural, NSF International Certified.
- Learn more by clicking on the picture on the left or clicking the link below:
3. Get calm with a Herbal Tea
- Combine sipping a hot tea cup with soothing music, and it may get you in a restful mood.
- Take it along with Sleep Health described above, and you might even feel ready for bed within 20 minutes of drinking the tea.
- This tea is great at any time of day or night. I sometimes add cinnamon or honey to it.
- The tea described here, to the left, has the two most relaxing herbs mixed together to a form a smooth, soothing tea (chamomile and tulsi). It has zero calories, it is organic, and caffeine free. You can find it by clicking on the picture or below on the link:
Sometimes excessive stress and anxiety may cause sleeplessness. Chamomile tea not only reduces stress and anxiety, but it also helps treat insomnia. Just like peppermint tea, chamomile tea has great benefits in relaxing the muscles and reducing irritability.
Tulsi , or “Holy Basil” –
According to a scientific article published in 2014 in the Journal of Ayurveda and Integrative Medicine, there is increasing evidence that shows holy basil benefits can improve physical, chemical, metabolic and psychological stress. More specifically:
“Tulsi has been found to protect organs and tissues against chemical stress from industrial pollutants and heavy metals, and physical stress from prolonged physical exertion, ischemia, physical restraint and exposure to cold and excessive noise. Tulsi has also been shown to counter metabolic stress through normalization of blood glucose, blood pressure and lipid levels, and psychological stress through positive effects on memory and cognitive function and through its anxiolytic and anti-depressant properties.”
Some other evidence of this stress-lowering effect includes the ability of holy basil to improve reaction times and error rates in human subjects compared to placebo.
4. Soak in the tub!
- Being Horizontal In Water Helps Your Mood. …
- Baths Can Help Relieve Skin Conditions. …
- Bath Heat Can Help With Muscle Pain. …
- Hot Baths Before Bed Produce Better Sleep. …
- Steam Helps To Reduce Cold Symptoms. …
- Salt Water Baths Calm Arthritic Pain.
Keep your bath under 30 minutes. There is some disagreement on the proper length of a bath, but it falls somewhere between 15-30 minutes. You run the risk of severely drying out your skin if you stay in too long. Wrinkled fingers is a good indication that you should start wrapping things up.