Having trouble falling asleep? Insomnia is a far too common problem in America. Special beds, pillows, and medications can often do the trick, but there are mindful, home remedies for sleep that you should consider.
If a person takes 30 minutes or more to fall asleep and they get “six or fewer hours of sleep for three or more nights a week” they are probably experiencing insomnia. Insomnia can be triggered by an array of different causes including caffeine, depression, certain medications, and stress. Insomnia is very common. According to data from the National Sleep Foundation, 48 percent of Americans report to have insomnia occasionally. However, 22 percent of Americans report experiencing insomnia every night or almost every night.
Home Remedies for Sleep
Fortunately, there are many treatments for insomnia including medications and special therapies. However, if you’re looking for natural home remedies for sleep consider these ideas listed below.
- Aromatherapy. Certain scents are not only good for relieving stress, they can also help prevent restless nights. Consider getting an herb-filled pillow or sprinkling your pillow with essential oils to ease your mind and help you get to sleep. Try fragrances like chamomile, jasmine, lavender, rose and sandalwood.
- Exercises. Studies show that starting your day with vigorous exercise like walking, biking, or doing yoga will help your sleep come nighttime. But remember not to exercise within three hours of your bedtime. Exercise stimulates your heart, brain, and muscles, making it harder for you to fall asleep.
- Warm almond milk. A glass of warm milk has often been considered the number one all-natural cure for insomnia since it contains a sleep-inducing enzyme known as tryptophan. But research shows that it’s actually the psychological effects of the “drinking milk before bed” routine that causes you to fall asleep. For a Mindful twist on a classic, try drinking warm almond milk instead. It has magnesium for muscle relaxation and helps your body produce melatonin, which regulates sleep.
- Foods that promote sleep. Eating the right foods a few hours before going to bed can help you sleep. Try bananas or oatmeal, which have magnesium and potassium for relaxing muscles. Cherries are also believed to boost our melatonin body levels.
- Vitamins and supplements. There are vitamins and nutrients that our bodies need in order to stay healthy, fall asleep sooner, and stay asleep longer. Taking calcium, L-theanine, and magnesium supplements can do just that. Consult with your doctor for more information.