Having trouble falling asleep at night but do not want to resort to prescription medications? Here are five of the best natural sleep remedies that you can consider trying out in an effort to help you to get the rest that you need.
Melatonin is a hormone that is naturally produced in the body through the pineal gland. This hormone is responsible for the regulation of the body’s circadian rhythms, dictating the sleep and wake cycles. Melatonin levels spike during the hours prior to bedtime and decrease as you wake up, particularly when exposed to the light of day.
You can also find melatonin in supplement form, helping to encourage these sleep and wake cycles for optimal rest. Research has shown that the use of melatonin may decrease the amount of time that it takes to fall asleep as it makes you feel drowsy. A melatonin supplement may also increase the duration of your sleep, leaving you feeling more rested and ready to go when you wake up.
Massage is another effective and natural way to promote better sleep habits. Massage works to alleviate stress in the body and mind by decreasing levels of the stress hormone known as cortisol while also boosting both serotonin and dopamine. As a result of a lower incidence of stress in your life, you are more likely to fall asleep easier and stay that way throughout the night.
The use of massage can also help you to manage pain and tension in the body. Pain and insomnia can be a difficult cycle to break. However, the use of massage may reduce minor aches and pains so that you are able to sleep more soundly. Massage therapy can be instrumental in reducing headaches, managing neck and back pain, and dealing with chronic health issues such as arthritis.
Relaxation and Meditation
In addition to supplements, you may find it helpful to be mindful about intentional relaxation in the time just prior to bed. This method looks different for every person, depending on how your body and mind best respond to these activities.
You can start with trying mindful meditation. Meditation will help you to calm your mind and prepare the body for a restful sleep. You will enjoy added benefits if you work in some deep breathing exercises when you are spending time in meditation. Other good ideas include drinking a warm glass of milk or tea, spending time reading a book, or doing some light stretching or yoga. You may have to experiment with a few different options until you find the technique that works the best for you.
Natural Benefits of Cannabis
There has been an increase in the amount of people turning to cannabis as a natural way to sleep better overall. Using the cannabis products of a professional Massachusetts dispensary can go a long way in helping to regulate your sleep patterns so that you feel more rested throughout the day. There are a number of different types of products that you can lean on to achieve better sleep. Options include tinctures, edibles, oils, and more. The therapeutic effects of different CBD products will provide a quick and safe way to get quality sleep.
Healthy Sleeping Environment
Many insomniacs find success by simply being purposeful about creating a healthy sleeping environment that encourages and supports proper rest. The most important element of a good sleeping space is that it is dark and set to a temperature that is conducive to sleep. For most people, this means that it should be slightly cooler in the bedroom than the rest of the house because you will be under blankets.
Creating a healthy sleeping environment means that you need to make sure that the room is free of noise distractions. A white noise machine or app on your smartphone can be invaluable in this endeavor. Lastly, you also need to ensure that both your mattress and pillow comfort are not hindering your ability to sleep well. Do not skimp on quality and comfort when it comes to bedding or you may hinder your sleep.
Following these five tips may be just what you need to sleep soundly at night, ensuring that you wake up with the energy that you need to face the day.