Tossing and turning all night, and being unable to get to sleep, can be frustrating. But before you reach for sleeping tablets, you might like to try a more natural solution. In this article, we explore a few popular therapies and natural treatments that may help you nod off more easily.
The Importance of Sleep
We all need to get a good night’s sleep, yet sleep disorders are said to affect more than 60% of us. Neglecting to get enough shut-eye can lead to many health problems, including chronic conditions, disease and mental disorders.
When you sleep, your body has a chance to rest and repair. Sleep improves brain function, heals bodily tissues and blood vessels, improves learning and may even reduce your risk of obesity.
Eating for Sleep
Perhaps the best tip for aiding sleep is to steer clear of caffeine and sugar. Both can delay the onset of rest and cause restlessness. Fatty foods are also a no-no if you want to enjoy a long and restful sleep.
The National Sleep Foundation in the US reports that poor sleep can also be attributed to over or under-eating. A nutritious diet, packed with plenty of iron, ensures your body functions properly and can rest with ease.
A high-protein diet, with plenty of fresh fruits, vegetables and whole grains will keep your blood sugar levels steady and prevent any energy spikes. Foods high in healthy fats, such as salmon, seeds and nuts also promote positive brain function to help you sleep.
A naturopath or nutritionist can advise you on eating to improve your sleep.
Go Herbal
If stress is disrupting your sleep, several herbal remedies may be helpful. You might like to try:
- Chamomile: this natural relaxant may help you unwind during the day and relieve anxiety associated with insomnia.
- Hops: while it’s also used to flavour beer, hops can help treat mild cases of anxiety and insomnia. Either sip it as a tea or keep a hops-filled pillow nearby to bring on sleep.
- Melatonin: this natural hormone controls our sleep, by regulating the body’s biological clock. Older people may need to take melatonin supplements to replace lost hormones. It’s important to see a herbal medicine practitioner before taking melatonin.
Our article Herbal Medicine for a Better Sleep contains more great tips.
Stretch for Sleep
If you’re finding it hard to unwind, yoga and meditation may help you tune out and prepare your body for sleep.
Avoid powerful yoga styles, as these may energise you. Instead, choose gentle stretches and asanas that allow your body to relax. Follow this with 10 to 15 minutes of meditation, in which you clear your mind and focus on your breathing. You may find this helps calm a racing mind and prepare you for a long, restless sleep.
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