Human beings are supposed to have a sound sleep for eight hours for them to remain healthy. However, many of them are faced with various issues in life that disrupt this sleep. It is estimated that over nine million people in the United States are relying on prescription sleep aids for them to have quality rest and sleep.
Most of these aids are not always safe and effective, and many experts are encouraging people to limit their usage. Individuals suffering from insomnia disorders are advised to seek the services of specialists who deal with this issue. This is a condition that can be treated using natural methods or non-medication approaches. Non-medication methods are a natural soothing to sleep. The following are effective natural soothing to sleep methods.
Nicotine is a stimulant that leads to sleep disturbances. Research has revealed that smokers experience difficulties falling asleep and they are always tired after waking up in the mornings.
Getting out of bed
Many people are known for having difficulties in stopping their brain or mind from racing whenever they are falling asleep. Getting out of your bed after 30 or 20 minutes if you have not slept is a good idea. This is a healthy practice that can be practiced by everyone. It is a practice that re-associates bed with sleep. After getting out of bed, you can do something constructive for about one hour until you feel tired. However, you are advised to avoid doing something involving bright light, or that is too stimulating.
Yoga is a mind-quieting physical activity that can make you sleep better. Practising it regularly will make your body feel relaxed. It is ideal for those individuals who experience sleeping problems because of their inability to relax.
Taking a warm bath
Having a soothing soak is something that can greatly help you in getting to sleep. Apart from having a relaxing effect, this will raise the body’s temperature slightly. After getting out of the bathtub, your body will cool down rapidly. This drop in temperature is known for triggering the brain for sleep. Apart from improving the quality of sleep, a warm bath will make you fall asleep quickly.
This is another effective way of quieting and clearing your mind. A study that was conducted in 2009 revealed that meditation is helpful in fighting insomnia. Meditators are known for sleeping better and longer. This is attributed to relaxation powers associated with this practice.