The Health & Healthcare Blog  

Friday, July 18, 2014

Can't Sleep? Try These 10 Natural Sleeping Aids

Sooner or later, most everyone has trouble either falling asleep or staying asleep. The problem is so troublesome that the Centers For Disease Control reports that some 9 million people depend on sleeping pills in order to get a good night's rest. But sleeping pills can be dangerous, and they don't always work.

Here are 10 safer, natural ways to help you sleep.


  1. Warm bath - a warm bath really works. When you sleep, your body temperature drops. Taking a warm bath first raises the body temperature, then cools it down after the bath so the brain thinks it must be time for sleep.
  2. Exercise - according to the National Sleep Foundation, people who exercise even mildly sleep better than people who don't exercise at all. Be careful, though, of strenuous exercise right before bed.
  3. Yoga - this mild form of exercise teaches you how to relax your mind and body, both of which are helpful to getting a good night's sleep.
  4. Relaxing bedroom - make your bedroom a place where you can relax and enjoy yourself. Hate your bedroom? Change it! Make it a place that makes you feel cozy and happy. Keep the temperature under 67 degrees. And no TV or cell phones!
  5. Cut the caffeine - caffeine from coffee can remain in your system for up to 5 hours, so cut off the caffeine after lunch.
  6. Herbal tea - there are many herbal teas on the market that contain no caffeine and can actually help you sleep. Teas that contain valerian or chamomile will help you relax at bedtime.
  7. No smoking - remember that nicotine is a stimulant, and it can disturb your sleep as well as make you feel tired in the morning.
  8. Meditate - meditation is one way of settling things in your mind so you can sleep better. It's not going to solve all your problems, but it will quiet your mind so you can get a good night's sleep.
  9. Muscle relaxation - this is a century old method of relaxing every muscle in your body. It only takes about 10-15 minutes. Basically, you focus on different areas of the body, flexing and then relaxing the muscles, until all your muscles are completely relaxed.
  10. Aromatherapy - according to a report in the Wall Street Journal, women in a 2008 study who smelled lavender helped them fall asleep more easily.
DISCLAIMER: The content or opinions expressed on this web site are not to be interpreted as medical advice. Please consult with your doctor or medical practictioner before utilizing any suggestions on this web site.
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