Natural Sleep Aids

Every living creature and human being was created for sleep, usually at night. We must have proper rest and sleep every day. Right? But unfortunately there are times when no matter what you do, you simply cannot get to sleep or cannot sleep through the entire night. Desperate, we seek help from some type of drug or medication to help get some "shut eye".

The downside of taking drugs is they have side effects, can be habit-forming, and make you feel like you've got a "hang-over" in the morning. But there is another way: natural, safe methods and solutions to the problem.

Alterations to make for a good night's sleep

It sounds obvious, but surprisingly few people try making adjustments to their habits and surroundings when they have trouble sleeping. Things that we eat or drink around bedtime, our activity level, and the comfort level of our sleeping quarters can all affect our quality and quantity of sleep. Here are some things to consider:

* It's easier to sleep with an empty bladder. If you find yourself waking up in the middle of the night to go to the bathroom, try avoiding alcohol and caffeine in the evening hours. Also avoid drinking much water for an hour or two before you hit the hay.

* Exercising can help us sleep better, but ideally it should be done several hours before bedtime. If you exercise too late, your body will still be wound up when the time comes to go to bed. On the other hand, exercise after a long day can cause you to "crash", especially after a bath or shower following the workout. Exercise is a natural sleep aid.

* A dark, quiet room that is at a comfortable temperature is the best environment for sleep. So block out light as much as possible and set the thermostat to your liking before you go to bed. If outside noise is a problem, wear earplugs, run a fan or use a white noise machine to drown it out. Some say that television helps them fall asleep. But beware, you may be awakened by commercials where the volume is programmed to be a little louder. The television screen light may wake you. Just food for thought.

* Watch what you eat in the evening. Sugar and chocolate are two of the worst things for those who have trouble sleeping. If you need a snack before turning in, try something that contains complex carbohydrates and magnesium. These two nutrients promote sleep--a natural sleep aid.

* Consider relaxation techniques. Yoga, meditation and progressive muscle relaxation are great ways to prepare the mind and body for restful sleep. Another natural sleep aid.

Herbs--a natural sleep aid

Herbal remedies have long been used to help people get to sleep. If you've tried making the above adjustments and still have trouble sleeping, herbs can help you relax, fall asleep and stay asleep. Some of the most popular sleep-promoting herbs are:

* Valerian - This herb has been used for many years as a remedy for anxiety and insomnia. It is available over-the-counter in pill form in some countries. You can also use the root of the Valerian plant to make a tea.

* Hops - The Hops plant contains flavonoids, chalcones and alpha acids that promote sleep.

* Chamomile - Chamomile tea is a popular sleep aid. It can be used for adults and children as well.

Drugs are not the only solution to sleeplessness. Sometimes the only thing standing between us and a good night's sleep is a bad bedtime habit or something in the environment. And if we do need a little push toward slumber, herbs can often do the trick. These natural sleep aids are safe and easy to use, and no prescription is required. Give them a try.

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