Lack of sleep impairs your ability to function.
The causes of sleeplessness range from a temporary response to daily stress associated with work, school, financial, relationship or family issues, to serious medical and psychological problems. Natural sleep aids benefit stress-related sleeplessness that does not stem from health-related issues. They soothe jangled nerves, promote a sense of calm and relaxation and help you sleep without the need for prescription drugs.
Foods That Induce Sleep
To induce sleep naturally, eat foods containing proteins, carbohydrates and calcium. Protein foods contain the amino acid tryptophan, which aids in the production of serotonin. Carbohydrates contain insulin, a neurotransmitter that removes the amino acid tyrosine, also found in protein foods, from the bloodstream. Tyrosine keeps the brain alert and interferes with sleep. Dairy foods containing calcium and tryptophan aid in the manufacture of melatonin, the neurotransmitter that triggers the sleep cycle at night. The Ask Dr. Sears website recommends avoiding caffeine and eating foods that supply the nutrients needed to induce sleep, such as cheese, soy products, meat, fish, poultry, eggs, whole grains, peanuts and sesame seeds. Eat a light meal at least one hour before you retire.
Herbs and Teas
The herb, valerian, has a calming effect, which makes it useful as a natural sleep aid when taken in a glass of tea before bedtime. Peppermint, a herb also available as tea, aids sleep by calming the nervous system. Another sleep aid is chamomile tea made from the herb chamomilla and sold in most supermarkets and health food stores. The herb lemon balm, when combined with other herbs like valerian, chamomile and hops, has a relaxing effect, which helps induce sleep.
Relaxation Techniques
Before going to bed, unwind while listening to soft, soothing music or reading a book. While lying in bed, spend a few minutes relaxing with deep breathing exercises. Close your eyes and slowly inhale, letting your stomach rise as you fill the lower part of your lungs and then the upper area. Hold your breath for one or two seconds, then slowly exhale. Continue taking slow, deep breaths. As you do this exercise, you find yourself becoming more and more relaxed. Continue to do this until you fall asleep.
Guided Imagery
The University of Maryland Medical Center recommends a relaxation technique known as guided imagery, also called visualization. To use guided imagery, lie down and make yourself comfortable. Begin by slowly inhaling through the nose and very slowly exhaling through your mouth. Do this several times. As you relax, imagine yourself in a place that is peaceful, safe and comfortable, such as lying under a tree in a grassy meadow enjoying the caressing warmth of a light summer breeze. Become more and more relaxed as you listen to the comforting sounds of nature and inhale the familiar scents. Return to this peaceful place whenever you want to release the tensions of the day and ease yourself into sleep.
