Aromatherapy helps some people relax; experiment with scents such as lavender or chamomile to help you sleep. You could spray some essential fragrance oil on your sheets or light up some aroma candles. Juniper and pine, for example, are sleep aids because they are reminiscent of deep forests and Christmas – certainly comforting associations.
Although Aromatherapy will not totally cure your insomnia (you will have to find its root cause) it will go a long way to helping you.
Lavander is one of the best known of the aromatherapy essential oils. It is known for its relaxing effects. Some studies have been found to reduce depression and anxiety. Lavander oil is made by the steam distillation of the lavender flower. The oil is also often used in the production of perfumes.
Jasmine is also a well-known essential oil. The fragrance of Jasmine has been described as sweet and relaxing. Many people also drink Jasmine tea; this is nice to drink before bed for its calming effect, and will work as a light sleep aid.
Lemon Oil (Yuzu Citrus Scent) has recently been found to be beneficial to relaxation and sleep. The studies done on this have been performed in Japan. The studies have found that Yuzu Citrus scent will lower your heart rate and anxiety levels in just ten minutes. Yuzu is a type of lemon which is found in asia, and it is also very important to asian cuisine. Traditionally, as far back as the 18th century, the Japanese would use Yuzu in their hot baths.
There are many herbal teas available that can help you relax and have a good night’s sleep.
Chamomile Tea is a favourite. It is well known as a relaxing herbal tea, nice to drink before sleep. The tea is made from dried chamomile flowers infused with hot waters. You can buy this in many health food shops. Chamomile is currently under preliminary research for its anti-anxiety properties. It is often cited as the best tea for sleep and also has some anti-depressant qualities.
Valerian Tea is also known as a favourite sleep aid. Valerian tea will be much stronger than Chamomile, and is used mostly for people who find it more difficult to sleep. There have been studies done on valerian tea to find that it is more potent that Chamomile tea as a sleep aid. Valerian root is a strong natural sedative. The use of Valerian root as a sleep aid goes a long way back. Right back to the second century. It was known to reduce anxiety and help sleep quality.
Decaf Green Tea is a nice option for a bedtime tea. Decaf tea includes theanine, which is known for reducing stress and improving sleep. A study done on this has found that people who took theanine before bed reported that they had a much better sleep quality and woke up more rested and refreshed.
Lavander Tea reduces stress and anxiety, and its essential oil is used in aromatherapy. Lavender tea seems to have much stronger effects on women. It also has an anti-depressant effect and helps eliminate day-time fatigue.
Natural Supplements and Sleep Aids
There are different types of sleep aids available as pills, some contains harmful ingredients, some are addictive but the best are the herbal pills. They are much safer and better than the synthetic ones. Pills based on herbs can improve your health because they are nutritious and healthy.
As for supplements, there are two excellent natural choices for sleep help — melatonin and 5-htp. Next time you have trouble falling asleep, consider using melatonin as a viable alternative to standard sleeping medication, gently inducing sleep without the ‘morning grogginess’ associated with drugs. 5-htp increases the brain chemical serotonin, known for improving mood and relaxation. Each can be taken 15-45 minutes before your bedtime.
Regular, long-term use of drugs and sleeping medications can have a negative effect on your sleep cycle. In essence, your body forgets how to fall asleep naturally. You begin to rely upon the drugs and truly believe that you can’t get to sleep without them. If you try to stop taking the sleeping pills, your insomnia will return with full force.
In the short-term, a sleeping pill may well ease your sleeping problem, but as an aid to dealing with insomnia naturally it’s important that you have some understanding of the multitude of side effects from their use – dependence being one example.