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.
Progressive Relaxation
Progressive relaxation, another simple hypnotic induction technique, involves tensing and then relaxing all the muscles in your body. It is simple and effective. Begin with your feet; tense your muscles, hold while mentally counting to 10, then relax. Slowly tense and relax the muscles in your legs, then your buttocks followed by the muscles in your stomach. Continue doing this with each muscle group until you reach your head.
Sounds of Nature
Listening to recordings of the gentle sounds of nature, such as birds chirping, rainfall in a tropical forest, crickets or ocean waves is another way to induce calm, relaxation and sleep. Sounds of nature are available on compact discs.
Additional Sleep Aids
Aerobic exercises, such as jogging or riding a stationary bicycle, improve your ability to fall asleep. Perform these exercises four times a week for 30 minutes about three hours before retiring. Go to bed each night at the same time, keep the room dark and, if your bed is not comfortable, purchase a new mattress. It is always advisable to speak with your physician if you have problems sleeping to rule out the possibility of medical problems.
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