by Vlasta Kuster
Natural remedies for sleep aid like improving eating habits, being physically active or EFT tapping don't cost almost anything, but they may help even in the long run. I'll describe them and a few others that help below. But first let's take a look on why sleep is so important:
Sleep is a lot more than just resting with your eyes closed. It’s our most important period of regeneration. While we sleep, the body has time to relax, repair, and refresh. The stimulated nervous system settles down, energy reserves are refilled, and we are ready to function effectively the next day.
There is no doubt that an adequate amount of sleep is essential for human health, both physical and mental. Unfortunately, modern lifestyles are less and less inclined to accommodate this and easily create the conditions for insomnia.
Frequent exposure to stress, too little sleep, the demands of working life, the lack of time for relaxation, poor nutrition habits, smoking, and the consumption of excessive amounts of caffeine are only some of the reasons we go to bed exhausted and tense and end up sleep deprived.
A night of poor sleep that does not provide us with adequate rest only intensifies exhaustion and quickly becomes a viscous circle.
Let’s have a look at several — actually seven — ways we can ensure that we fall asleep peacefully at night, sink down into deep sleep, and wake up in the morning feeling rested and ready for a new day.
Purely physical discomfort can cause insomnia. Sleep experts recommend meeting the following conditions in order to create an environment that promotes quality sleep:
You need a sleep routine in order to prepare your mind for sleep.
Another natural remedies for sleep aid no. 3 are good eating habits. What we eat has a significant impact on how we sleep.
Don’t eat too much at the end of the day and finish your last meal at least three hours before going to sleep.
It’s important to maintain proper nutrition for health, since digestive problems such as heartburn can otherwise infringe on your sleep.
Also, see to it that you’re getting enough vitamins from food.Research indicates that
Additionally, be mindful of the quality of the food you eat.
Organically processed foods are recommended, as is the avoidance of ready-to-eat, processed foods, since the latter contain harmful additives that can negatively impact sleep.
Insomnia can also be the result of dehydration, so it is extremely important that you drink enough water.
Replacing the fluid that the body naturally loses every 24 hours, you’ll need to drink between 1.7 and 2.3 liters of water a day.
Natural remedy for sleep aid no.4 - physical exercise.
Physical exercise has numerous beneficial effects on the body, and especially on the brain.
It helps the body release the excess adrenaline that intensifies restlessness, increases the body’s production of endorphins (chemicals that reduce pain and create a feeling of natural well-being)...
...and promotes muscle relaxation and the release of frustration.
It brings with it a new sense of
There is no doubt that it also contributes to that pleasant tiredness in the evening that leads seamlessly into sleep.
Dr. Perlmutter in his Book Grain Brain recommends aerobic activities such as
On days where you don’t have time for exercise despite your planning, try building movement into your work day (e.g. by parking as far away from your workplace as possible and walking, using the stairs instead of the elevator, limiting the amount of time you spend sitting, etc.).
Two or three ten-minute periods of exercise are worth a single 20-minute session.
You can also use herbs to improve your sleep, as they help fight mental and physical afflictions.
Anxiety, physical pain, colds, flu, and upset stomach are common causes of poor sleep.
In such cases, herbs can be an effective solution.
Some of the best-known and most effective of herbs in connection with sleep are:
Consider the above suggestions, incorporate a cup of herbal tea into your evening routine, and sleep well!
Pleasant aromas are next in the row among natural remedies for sleep aid. Aromas and their positive effect on feeling and mood are the basis of aromatherapy.
This treatment method for enhancing physical and mental health makes use of aromatic vapors from natural sources such as tar and etheric oils. It works by stimulating the olfactory nerves and conveying their impulses to the brain.
Most commonly used as an oil in vaporizers, as a massage oil, or as a bath additive. If you want to relax before bed and cradle your body to sleep, use etheric oils from
You can make your own solution at home with three drops of lemon balm, three drops of lavender, and three of mandarin.
Learn and practice this natural remedy for better sleep each day. Why is tapping so effective ?
The most common reason for sleeplessness is mental discomfort. Sleep expert Ruth Stern believes that if you want to put insomnia behind you, you have to address the basic anxiety that underlies the problem.
Once you’re able to release that anxious feeling and re-establish the body’s energy balance, you will simultaneously improve your sleep dramatically.
According to Stern, in addition to adequate sleep hygiene and meditation, the most helpful technique is that of EFT — Emotional Freedom Therapy, and she cites her own battle with insomnia — which lasted more than 19 years — as evidence.
After committing to tapping every night before bed for thirty consecutive days, her problems with sleep disappeared completely after a total of only six weeks.
The EFT technique is based on the recognition that all negative emotions are caused by a disturbance in the body’s energy system.
The basic process consists of gently tapping certain meridian points while simultaneously reciting certain words that we use to bring ourselves into harmony with the disturbance.
This stimulates the flow of energy and restores systemic balance.
Daily use of this not very known natural remedy should also lead to improvements in sleep...
...as it releases short - or long-term concerns
If employed every evening before bed or upon waking during the night, it will at least provide you with enough pleasant relaxation to take the next steps.
Preparatory statement and tapping the karate point (repeat three times):
Tapping along the remaining meridian points:
When you’re relaxed, you can add affirmative words:
Keep in mind that the sentences above are merely suggestions.
You should always use the words that best describe your current feeling state.
If none of the 7 natural remedies for sleep aid described above works for you, then I recommend making an appointment with an EFT therapist.
There is apparently too much stress in your mind and body, and you need help to permanently cleanse your mind of all the things that are making you restless and preventing you from getting enough rest and relaxation.
Every unpleasant memory, whether in your personal or professional life, has left a trace in the mind and been recorded in the body as well.
Even if you believe you’ve worked through these stressful situations at a conscious level, at the level of the subconscious they are likely still alive and well.
So when night falls and you relax and let go of the day’s activities, the unconscious is activated. The dramas you experienced during the day — or those from many years ago that continue to exert an unconscious influence — are given free reign to run through your head at night.
Emotional Freedom Therapy can help you erase those hidden dramas in the unconscious and neutralize their impact.
After three months of EFT, you’ll sleep peacefully through the night and wake up in the morning feeling rested and refreshed.
Vlasta Kuster, holds an MA degree in Basic Medical Sciences and uses her 3-month EFT therapy in her work to help people to do away with panic attacks and anxiety for good. She has more than 10-year experiences in EFT therapy and achieves at least 90% success in permanently eliminating anxiety and panic attacks. You may contact her through her website freeofpanic.com