How to Improve Your Sleep Naturally

Although insomnia and the inability to fall asleep quickly has always been a problem for some, issues with sleeping are becoming more common among the general population.

One of the reasons for this is our lives becoming busier and mentally more straining. The increased use of technology, the way we can access work emails 24/7, and the constant struggle to fit in all our tasks is making us a nation who are wide awake at night.

If you feel like you suffer from chronic lack of sleep, it could be linked to a number of more serious health problems, such as high blood pressure, diabetes, anxiety, or depression. If this is the case, make sure you consult with your doctor as you may need to look deeper than alternative medicine.

For those who are willing to try natural remedies first, here are six to consider: 

Increase Melatonin Levels

Melatonin supplements are commonly used by those suffering from sleeping problems due to shift work, jet lag or unusual sleeping patterns.

We all have levels of melatonin in our bodies, as it is a naturally-occurring hormone which is responsible for regulating our sleeping and waking cycles. When our exposure to light decreases, serotine starts to kick in, which boosts melatonin, helping us to feel sleepy. Melatonin can reduce as we age, and is also at lower levels in those suffering from depression.

This is where melatonin supplements may help to improve the quality of your sleep, and help you feel sleepy when it comes to bedtime. Studies have shown that when melatonin supplements are taken up to two hours before going to bed, they can have a positive effect on sending us to sleep naturally.

 

Explore CBD

In terms of CBD functioning as a specific sleep-encouraging natural remedy, it is believed to work by cooperating with a range of proteins, receptors and other chemicals in the brain that influence different things. Anxiety and sleep-wake cycles are the main ones where it has been shown that some forms of CBD can assist with obtaining healthy and quality sleep.

The Anxiety and Depression Association of America found that many people who suffer from anxiety disorders do so due to having sleep abnormalities and sleep disorders, which can lead to insomnia.

Look for CBD products which can be used as liquid drops, topicals, capsules and topical applications and contain crude hemp oil. Liquids are best, especially when a drop is applied to the tongue an hour or so before going to bed.

Light Exposure

Light therapy can be cleverly used to encourage a healthy sleeping routine, especially in those who are highly sensitive and reactive to light.

If the problem is physically trying to fall asleep in the evening, it might be that you require more access to light in the morning. Some people try to take morning walks to get more light in their minds and bodies. On the other hand, if you keep waking up too early in the morning, it may be that you need access to more light later in the afternoon. You may need to take a walk outside before it gets dark.

There are also home light therapy units which your doctor can advise about.

Meditation Techniques

Meditation techniques are becoming one of the most popular natural remedies to help promote sleep. Meditation promotes sleep by slowing down your breathing, which helps to reduce stress hormone levels.

You can either take up meditation classes with a professional, or you can learn it online via YouTube videos and advice websites. Meditation will help you learn how to focus on certain objects and switch off from other issues, relaxing the body and calming the mind at the same time.

You could also look into Yoga, a system of breathing, exercise and healing movements which help you focus your mind on your heart, breathing techniques and other body parts. Another form of meditation is cryotherapy or the ice bath therapy which helps athletes or sports persons recover post training. If you’re interested to know more about ice therapy, see more here.

Hypnosis Practices

Hypnosis is a method which some people can feel a little strange about at first, but it has totally transformed some people’s lives. Undergoing hypnosis practices can bring out certain physiological changes in the mind and body. These changes can be changes to your heart rate, brain patterns and blood pressure.

Hypnosis is also commonly used alongside treatments of cognitive-behavioral therapy and relaxation techniques.

The above all have their positives and are regularly used as alternatives to medicine but remember that each person will take to each one differently. It might be that some people can’t adapt to yoga and meditation, but they react well to CBD and melatonin supplements, and vice versa. It’s important to understand what works best for you first, and develop a natural treatment plan based on this.