Study shows that many insomnia case are caused by stress, anxiety or stimulants factors such as caffeine. If you want to have better sleep, you should try the eliminate all stimulants in your daily diet and try these natural sleep inducers.
Tips for Restful Sleep
In the couple of hours before bed, read a relaxing book, take a warm bath , or listen to soothing music. Go to bed at a regular time , and try to stick to it — even on weekends —to accustom your body to sleeping at a
specific time. Ensure your bedroom is as quiet as possible and completely dark. Invest in room-darkening blinds, curtains, or drapes.
Fresh Air
You ’ll sleep more restfully with plenty of fresh air so keep your windows open a little , even in winter
Relax in an Epsom Salts Bath
If you ’re having trouble sleeping, try soaking in an Epsom salts bath just before bed. Epsom salts are rich in
magnesium, which is an excellent muscle relaxant and sedative for the nervous system. Add two cups (250g) of Epsom salts to a bathtub and fill the tub with water that is as close as possible to body temperature. To
enhance the relaxing effects, add 10 drops of lavender essential oil. Soak in the bath for 20 minutes, and go to bed immediately after toweling dry to avoid stimulating your body and mind.
Herbal Sedative
Valerian and hops calm the nervous system and relieve insomnia. Mix 1 fl oz (30ml) of valerian extract and
half a fluid ounce (15ml) of hops extract in a dark glass bottle. Take a teaspoon of the mixture in a small
amount of warm water 30 minutes before bed. Repeat the dose if necessary.
Caution: Valerian may cause headaches and muscle spasms. Do not exceed the quantities or take valerian for long periods. Do not use hops if you have depression.
Passionflower Tea
Passionflower and chamomile make a gentle tea for restful sleep.
Recipes:
- 1 cup (250ml) boiling water
- 1 teaspoon dried passionflower
- 1 teaspoon dried chamomile
Pour the hot water over the herbs, cover and steep for 10 minutes. Strain and drink 30 minutes before bed.
Have a Cuppa Chamomile
For centuries, chamomile and lemon balm have been used to help induce sleep and as aids for gentle relaxation. Soak one or two teaspoons of either herb in a cup of just-boiled water (steep chamomile for 5 minutes, lemon balm for 10). Sweeten, as needed with a little honey or maple syrup.
(CAUTION: Do not use chamomile for those allergic to ragweed or other plants in the aster family.)