Question by JD: What are some good natural sleep aids?
I work nights so when i get home in the morning i sometimes have a hard time falling asleep? I dont want to take nyquil or anything that my body will become dependent on. is there any natural sleep aids that i could use to help me fall asleep?
Best answer:
Answer by Kyle
Listen to music? Or sleep with the tv turned down?
Give your answer to this question below!
{ 4 comments… read them below or add one }
Try melatonin its a natural sleep aid pills. It’s what ur brain produces to help u sleep sothey work great and u can get them at Walgreens Walmart
Soak in a warm, relaxing bath before going to bed, or drink a glass of warm milk. The tryptophan in milk elevates the important chemical serotonin in the brain, with the result that you fall asleep naturally and quickly.
Here are a few tips to overcome sleeplessness: -
i) Avoid caffeine in all forms: coffee, black tea, colas, energy drinks.
ii) Avoid junk/fast foods and foods that contain monosodium glutamate (MSG); take a balanced diet rich in all nutrients.
iii) Take sufficient exercise, but avoid taking exercise late in the evenings.
iv) Always go to bed at a fixed time and wake up at a fixed time. Follow the same routine on weekends/holidays.
v) Avoid eating too soon before going to bed. Eat at least 2 to 4 hours prior to going to bed.
vi) Avoid eating spicy foods or any foods that cause hyper-acidity, especially in the evenings.
vii) Avoid taking naps during the day.
viii) Reserve your bedroom only for activities like sleep and sex. It is best to avoid reading, watching TV, talking to people on phone, browsing the Internet, etc. in the bedroom.
ix) Taking a warm bath before sleep, aromatherapy with lavender/hops/etc, drinking a warm tumbler of milk might also help.
x) If you find yourself tossing and turning in your bed, it is better to get up and do something till you feel tired and sleepy.
xi) Avoid alcohol and nicotine. Even though alcohol can make you drowsy, it disturbs sleep-architecture.
xii) Make sure your bed and bedroom are calm, quiet, and comfortable.
xiii) Other things that help insomnia are deep breathing exercises, progressive muscle relaxation, self hypnosis, binaural beats, autogenic training, listening to soothing music or sounds of nature (e.g. sound of rain, sound of breeze, sound of the ocean, etc)
xiv) Natural food supplements containing vitamin B complex, magnesium, herbs such as valerian, passion flower, lemon balm, lavender, hops, skullcap, chamomile, etc. can help both anxiety and insomnia.
Sometimes essential oils can help people to get to sleep.
Essential oils can be used to help you get a good nights sleep. Here are some of the top essential oils which can calm and relax, helping to you to fall asleep more easily and get a good nights rest.
Lavender helps to calm the nervous system and relax the body. Lavender is used in aromatherapy to fight insomnia, anxiety, depression and fatigue.
Mandarin is a wonderful gentle oil that is popular for use with children. It helps encourage sleep by easing nervous tension and soothing irritability.
Chamomile has a good relaxing effect on the nervous system. The oil can be used as for other essential oils (see below). Alternatively try a cup of Chamonile tea about half hour before bed
Bergamot as a great stress relieving oil to help you relax. This citrus fragrance encourages restful sleep and is believed to be a natural anti-depressant.
There are a few different ways you can use essential oils to help you sleep.
- Skin application or Massage. Never apply essential oils directly on your skin, make sure to dilute in a carrier or vegetable oil. (you will need about 5 teaspoons of carrier oil for every 10 drops of essential oils) Massage the blend into feet and hands or around the neck, shoulders or upper back if you get tense in these areas.
- Bath. For an adults bath, add 4-6 drops of essential oil just before you get in and swish this around to mix well. Essential oils do not dissolve readily in water but will disperse if well mixed. Do not prepare the bath in advance as much of the volatile oil will be lost. Don’t be tempted to add more oil, even if the amount looks tiny. Essential oils are very concentrated and the number of drops suggested is more than sufficient. Allow plenty of time for a relaxing soak for at least 10 minutes, or up to 20 minutes if you can! Some of the oil will adhere to the skin and some will be inhaled as an aromatic vapour
- Inhalation: can simply add a few drops of the oil onto a tissue and tuck inside your pillow case so you will inhale the oil through the night for better quality sleep or add the essential oil to an aromatherapy vaporiser. Do not use an oil burner with a candle as it is not safe to leave this burning while you are asleep.
Hope this helps!