Want to fall asleep faster without reaching for your usual dose of sleeping pills? You are not alone. Over nine million Americans face difficulties falling asleep or staying asleep during the night. This leads to them using prescriptions medication despite the fact that experts have thrown their effectiveness into the question. In addition, they point out the health risk for those who have been on pills for a while.
To the benefit of those who suffer from insomnia, the condition can be treated with natural medication. Although many doubt the effectiveness of natural remedies, it is definitely worth trying to switch to an alternative treatment. Just give any of these simple home therapies a try.
1. Practice meditation. If the cause of your drifting off troubles is thoughts that just won’t go away, meditation is an ideal way for you to clear your head. In fact, recent studies show that deep relaxation through meditation provokes long and quality sleep. In case meditation is not your cup of tea, try some breathing gymnastics. It is proven to be just as effective.
2. Prepare the perfect setting for sleeping. Light and noisy bedrooms are far from relaxing. Therefore, it is recommended to shut the drapes and put all digitalized distractions on to silent mode. For even better sleep, experts recommend heating the room up to 65 degrees.
3. Try lavender pillows. Lavender scent is known to help achieve a deeper sleep. Studies show that lavender aromatherapy is ideal for treating sleeping disorders. In fact, you can take anything that smells pleasant to you in every possible form – oil, cream, or a pillow filled with lavender flowers.
4. Work out on a regular basis. According to a 2013 survey, people who do regular exercises face less risk of having insomnia. As a matter of fact, it makes no difference what exercise you do – working out in the gym is just as effective for deep sleep through the night as simple jogging.
5. Take a soothing bath or a long shower. This is a pretty effective method since your body temperature rises while in the tub and rapidly drops once you are out. Such changes prepare your body and mind for a sleep. A 1980s study shows that the quality of sleep after hot bath is much better.
6. Drink herbal tea instead of caffeine. Doctors recommend no coffee after lunch. Caffeine does not leave your system for good 5-8 hours which may be the reason for your sleepless nights. For better sleep, switch to chamomile tea. It has a natural calming effect which is actually used in sleep-provoking supplements. For better result, you need to quit nicotine as well. Just like caffeine, it may be the cause of sleep disorders.
About the author: Liz Taylor is a degreed specialist in health sciences running his own practice. At present, she is involved as a senior researcher at a website that provides professional assistance for students at http://resume-for-you.com/, according to UK and USA academic standards.