In today’s day and age, it seems as though there’s a pill for every problem, including insomnia.
Although taking sleeping pills is a great option for those dealing with chronic insomnia and sleep related issues, finding natural remedies is often the first step to relief for many people.
The reason why this is the first resort for those dealing with sleep issues is because it’s completely healthy and has an overwhelmingly high success rate.
So, if you’re having a difficult time falling asleep, try these natural sleep remedies:
Lower the Room Temperature
One of the easiest ways to help you fall asleep at night is to turn down the temperature in your bedroom.
When you fall asleep, your body temperature changes—your core gets cooler while your extremities get warmer.
The act of cooling down actually triggers your body to feel sleepy.
Another way to cool your body down before bed is to take a warm shower or bath. When you get out of the bath, your body temperature will lower from its warmed-up state, causing you to feel tired.
Control Your Breathing
If you’re lying in bed not able to fall asleep, try controlling your breathing pattern.
The 4-7-8 breathing pattern is a useful tool to calm your nervous system and to prepare yourself for sleep.
What you have to do is breath is for 4 counts, hold your breath for 7, then breath out over 8 seconds. Repeat this pattern for at least three cycles.
Practice Meditation and Mindfulness
One of the main reasons why many people lie awake at night is because their minds are racing from work and life stresses.
So, while lying in bad, practice meditation and mindfulness to calm down from these anxieties.
Mindfulness is a great way to bring your attention to the present moment by solely focusing on your body. When you do this, you relax both your mind and your body.
Mindfulness and meditation can also enhance melatonin levels in your brain which is the natural brain chemical that makes you feel sleepy.
To help you meditate, you can follow mindfulness guides on YouTube. There are even guides that are specific for sleep aid.
Take Melatonin
As stated above, melatonin is a brain chemical that makes you feel tired. But sometimes, it just isn’t enough to get you to fall asleep.
So, give your body a boost by taking melatonin pills.
These natural pills aren’t as powerful as prescription sleeping pills, but they are perfect for those needing a little extra something to get to sleep.
If you’ve never taken melatonin before, start with 5mg. If you find this doesn’t help, take 10mg.
If you have any more questions regarding sleep and mattresses, contact us at Majestic Mattress where we’re always happy to help!