Sleep issue: having trouble falling asleep
Are you experiencing sleep issues? Are you having trouble falling asleep? If so, you are not alone. Unfortunately, it is not uncommon these days for many people to find they’re having problems sleeping at night, especially with trouble falling asleep.
Most people are working, many more than one job, taking care of family and trying to make ends meet. The stress of daily living demands while keeping up with consistently rising costs creates anxiety and constant worry.
If you find yourself among that crowd, don’t be surprised if you are faced with countless nights when you simply can’t fall asleep. When we don’t slow down and the mind is racing all day and into the night, sleeplessness often sets in.
Trouble staying asleep
If falling asleep is easy but you’re having trouble staying asleep, then you find yourself mixed in with many others who are unable to sleep at night. Having trouble sleeping creates restless sleep and can lead to other problems.
Lack of sleep is not only frustrating, but causes irritability, headaches, short tempers, mental fog or disorientation as well as the breakdown of the immune system. A steady, uninterrupted sleep pattern is necessary for the body to rest and recharge from the day’s demands.
The body uses this time to heal from exhaustion, activity, mental strain and overall fatigue to prepare for the next day. Without proper sleep and adequate rest, health problems have more opportunity to set in.
Things to help you sleep
Regardless of your personal sleep situation, here are a few things to help you sleep. We hope you try these natural sleep remedies and that they work for you!
First, prepare for your wind down time!
- Write your to do list for tomorrow, your upcoming meeting or whatever event your mind is working on toward the end of the day. Use pen and paper so you can add to it whenever necessary without having to fire up the computer, phone or notepad.
- Try not to drink coffee after 5pm or drink a lot of water after 7pm, as these will either keep you awake or make you have to get up for the bathroom in the middle of the night. Drinking too much alcohol can also leave you wired, providing restless sleep, if any at all.
- Finish any exercise program, unless it is quieting yoga or similar, by 7pm. This will allow the body time to burn off the energy it has built up from the workout before you want to shut down for bed.
- Eat dinner at a respectable hour but never go to bed hungry (or angry for that matter). Avoid eating sugary foods close to bedtime and make sure you keep up with your protein intake to maintain healthy blood sugar levels throughout the night.
Next, be sure to disconnect yourself from technology at least thirty minutes before going to bed.
This might sound daunting, but as the mind is continuously stimulated by television, computer and other forms of technology, it is constantly working. Although you might personally find it relaxing to watch a romance movie late at night, your mind is still in high gear.
Now, turn everything off and truly unwind. Sit quietly, maybe by candlelight, and listen to the sounds of the evening.
Soft, ambient music would be the only suggested form of technology that would be acceptable, as long as bright lights are not involved (such as from a T.V.). This combination will quiet the mind, rather than challenge and stimulate it.
Another awesome option is to take a hot Epsom salt soak by candlelight or very dim lighting. If you have some lavender essential oil, add a few drops to the bath for additional, natural relaxation assistance.
Relax and practice deep breathing as you soak your muscles, easing tension and feeling your body let go of the stress of the day. Epsom salt is a fantastic way to relax and soothe both the mind and the body while preparing for rest.
While relaxing, you will notice that at first your mind is still mulling over the events of the day. Once you have mentally worked through these things, your mind will start to wander to a quieter place. Your deep breathing and quiet state will release tension and reduce stress both physically and mentally.
A small, hint of a smile might even cross your lips. Don’t panic, this is a natural response to the body being allowed to stop and truly relax!
Sleep aids: natural
Reprogramming yourself to fall asleep and sleep through the night might require a bit of assistance when first adjusting to the new schedule.
For instance, after implementing the above suggestions to help prepare your mind and body for a good night’s sleep, you may find that you still have trouble falling asleep. If this is the case, then natural sleeping pills can be quite effective.
Melatonin and Valerian Root are both natural sleep aids that are nonaddictive. Neither of these natural sleeping pills should leave you disoriented or foggy in the morning. They are gentle and available in small dosages. Ideally, you would take one of either of these aids (not one of each) about thirty minutes before going to bed.
So, we’ve wrapped it up in a neat bow:
- If you try one of these natural sleeping pills, take it about thirty minutes before going to bed; then
- After taking it, write your list;
- Run your bath and add the salts and lavender;
- Light the candle and turn off the lights;
- Soak, breathe, relax and let go.
After twenty minutes or more, towel off, rinse the tub of salt, snuff the candle and crawl into bed.
Having trouble staying asleep
If, after doing all of the above, you are still having trouble staying asleep, then you will have to dig deeper.
There are a variety of things that can make you wake up in the middle of the night. However, one thing that is commonly overlooked yet could be the source of why you can’t sleep at night on a consistent basis is hormone imbalance.
As hormone levels begin depleting after the age of 30, many people suffer from an imbalance and don’t even know it. If you find yourself waking up regularly between 2-4am and unable to sleep, we suggest having your hormone levels checked. Although it is not a guarantee, this might be the answer to the problem.
We hope you find a natural sleep solution that works for you.
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