Help Falling Asleep, Ways You Can Help Yourself
We all from time to time need help falling asleep. Food consumption is one of the things that can play a role in how much or little sleep that you get each night. You should stay away from eating too much salt with your dinner and in any evening snacks.
Instead, try to eat snacks that are high in calcium and protein before going to bed. In small amounts, cheese and nuts contain Tryptophan, which is an amino acid that is found to promote sleep.
Various vitamins can also aid you in a better night’s rest. You can try taking bone meal tablets or some other form of calcium regularly after dinner. Many people make use of herbs in various forms to help induce a natural form of sleep and as insomnia prevention. Both chamomile and valerian are proven to help induce sleep.
You could also ingest a drink that contains a teaspoon of brewer's yeast and a tablespoon of molasses in a glass of milk. A nice mug of warm milk before bed has long been thought to help bring on a good night’s sleep. Or, you could have a teaspoon of honey in a cup of hot water instead. Yet another natural drink one could try is to take two teaspoons of cider vinegar with two teaspoons honey in a glass of warm water.
Often we have a certain position that we seem to rest the best in. Ask your spouse which sleeping position you sleep most soundly in and then try to get into and fall asleep in that position at bedtime.
Not everyone needs large amounts of sleep to feel rested at night. You may find that you only need about six hours or so of rest. Knowing this can actually help you to feel more relaxed. If you are aware your body needs less sleep, you will not lay there stressed out because you can not sleep for eight or more hours each night.
When you retire for the evening, allow yourself a small set amount of time to dwell on any issues from the day. At the most, this should be around three minutes. When that time is up, force yourself to stop thinking of anything problem related and give yourself permission to fall asleep.
Some individuals will never be able to sleep well with others. If this is true in your case, you may want to try getting twin beds for you and your spouse, or even having separate bedrooms if necessary.
Help Falling Asleep ~ Relax And Unwind
A nice warm, relaxing soak in a tub before bed leaves many individuals feeling soothed and calm enough to sleep. There are many things you can add to your tub water to make the experience even more pleasant. You could add a tablespoon of dry mustard powder or some baking soda to your before-bed bath.
You can easily create soothing herbal additions for your bath at home. For example, why not try boiling 2 ounces of Balm leaves in water for a few minutes, then let steep for 20 minutes. Strain and add to your bath water. Your bath water should be warm, but not hot, as too much heat can actually be a stimulant.
If you do not enjoy bathing in a tub, you could just soak your feet for a few minutes in the evening before retiring. If neither of these options appeal to you, you can try massaging the bottom of your feet with a mustard oil before bed. A large part of being able to fall asleep and stay asleep is feeling relaxed.
Doing meditative thinking and deep breathing exercises before attempting to retire can be very beneficial. Try putting on some low soothing music while you lay back against your pillows. Call to mind a happy event or time in your life to put yourself in a pleasant frame of thinking.
While you lay on your back, attempt to relax each muscle in your body. In your mind, actually visualize each body part relaxing more and more. Concentrate on your breathing, keeping it deep, smooth and regular.
Individuals have a great many natural sleep methods available to them that they can easily try at home. A good night’s rest a deep sleep and fighting insomnia can be far simpler than you think.
Help Falling Asleep