10 Natural Remedies For A Good Night Sleep

We all know that sleeping is necessary but it doesn’t count when you’re napping in between your lunch break or drowsing off at 2 p.m. in the afternoon. If your regular night includes you, television, and wine, at 3 a.m. then it’s time to practice these natural remedies for a good night sleep.

1. Clean and Cool

Take a second and look around your bed room, do you see dirty sheets, laundry lying around, empty coffee cups on your bedside, if you do, then it’s time for a big change because that might be the reason you’re having trouble sleeping. Keep your room neat, your bed sheets new. “Don’t overheat your environment. Sleep loves cold. Keep your bedroom cold but load up on blankets,” says Dr. Michael Perlis, an Insomnia expert at the University of Rochester.

2. Create a Routine

Develop a schedule, set the time to sleep and wake up, it may be quite difficult in the beginning but nothing is impossible so stick to the schedule even during the weekends! After a while, your biological clock would work automatically making it easier for you to sleep, not to mention the fact that you’ll be sleeping right at your time right on the dot and wake up without the help from Mr. Annoying Alarm C(l)ock.

3. To Do in Bed

If you happen to be reading this article on your laptop in your bed with the TV on, then it’s time to get up and move to your study corner. Your bed is sanctuary with two sole purposes, sleep and sex, so if you’re in your bed doing other things like eating, lying awake thinking about how you’re not sleeping, or you’re looking at tomorrow’s stocks, change your habit, go find a light rather boring activities to do, like maybe sit on a couch and watch History channel.

4. Sweat It

Do light exercises, whether it’s jogging at the near by park in the morning, or a 30-minute spin class before going to work, these exercises can surely help wake you up and make you sleep easier. You might also want to try some Yoga, the postures that are good for sleeping includes Downward Dog position and Child Pose. Don’t be all active and exercise at night, try to avoid exercising for at least 3 hours before bed time.

5. Scent and Sleep

Nothing is better for a good night sleep than a room that is lightly scented, especially when it comes from aroma oils. If you’re worried that people might question your sexuality just because you happen to have an oil burner, lose that thought, most women find it kind of sexy. Why not go oil shopping, specifically, lavender, chamomile, basil, or Rosalina, the choice is yours. Not only is aromatherapy good for sleep but it also helps reduces stress and create romantic environment.

6. Bumble Sleep

Practicing breathing techniques is one of the most effective natural remedies for a better sleep. Try to breathe with your abdomen not the chest, when you breathe in your abdomen should bloat and when you breathe out suck your stomach in, continue the exercise for at least 5-10 minutes. You can also try the Bee breathing technique. Sit up straight, close your ears with the index fingers, breathe in through your nose, and make a humming sound when you breathe out.

7. Check Your Diet

Yes, your diet does affect your sleep so it’s probably a wise thing for you to start watching what you eat. Avoid having heavy meals before bed time, especially if those meals are fatty or spicy. If you have a plan to sip a cup of coffee tonight, switch it to warm milk instead, caffeine will make it hard for you to fall asleep. Don’t go to bed hungry either, have a toast or something light, now that calls a good night sleep.

8. Stress Free Zone

You’ve got a million things running in your mind, coming up with a striking pitch for your very difficult client, or unfinished project that’s on your mind, why not list it down. Stress is one of the factors that disrupt sleep; therefore, handling your stress would surely make you have an easier time getting the sleep you need. Write out what you need to do, when you need to do it, and you can actually do when you’re feeling fresh the next morning.

9. Ban Alcohol

Sure alcohol can help you sleep, a glass of wine or whiskey might make you feel drowsy but it won’t last forever. The amount of alcohol you take will keep increasing for the drowsy effect to hit, not to mention the fact that alcohol can make you wake up in the middle of the night, so avoid doing that now. If you’re a smoker, try to avoid smoking at least 3 hours before bed time. Have a cup of caffeine free tea or the sleep tea instead.

10. Sleep Talk

For those who seriously suffer from a sleeping disorder and somehow belong to the sleepless society, maybe it’s time for you to apply some positive thoughts in your mind. Changing your subconscious might help you fall asleep better; by applying positive affirmations such as telling your self that you do not suffer from sleeping problem or you will sleep well tonight can be the beginning of the endless affirmations.

As always, we want to hear your tips on how to get a better nights sleep!