All Natural Sleep Aids

Over ten million people in the US use some type of drug in order to fall asleep. And this does not include drugs like Benedryl or other cold/allergy medications. Trouble sleeping is an epidemic in this country.

What is keeping so many of us up at night?

Stress is probably at the top of the list. And without quitting our jobs, leaving our families, or losing all our friends, it is impossible to live a completely stress-free life. But the way we cope with stress might play a large part in ruining our sleep.

Many of us turn to alcohol as a way to relax. And although alcohol might initially seem to help us fall asleep, it reduces the quality of that sleep, often creating wakeful periods in the middle of the night. Alcohol raises the body's core temperature, which makes it more difficult for us to stay asleep. A lower core temperature is one of the keys to a good night sleep.

After a less than restful night, most of us turn to caffeinated substances to wake up the next day. Caffeine has a half-life of 6 hours in the body, meaning an afternoon latte at 3pm is still half as active in the bloodstream at 9pm. 6 hours after that, at 3am, a quarter of the caffeine is still hanging around, interfering with sleep patterns. Some of us are more sensitive to caffeine, so these effects are even more dramatic.

If you are struggling with sleep issues, every part of you (mind and body!) will be affected. Sleep is crucial for good health! The first step is to eliminate the habits that reduce the quality of your sleep. Try skipping the alcohol for a month. You might find you need way less caffeine during the day. This will effectively eliminate two habits that kill sleep quality.

In addition, add an early morning walk outdoors to your routine. Getting some natural light early in the day will help to reset your hormones that tell your body when to wake up and when to fall asleep. Add some exercise, so your body is physically tired at the end of the day, but make sure not to exert yourself too close to bedtime. Instead, do some stretching, deep breathing, yoga, and/or meditation before bed to calm your nervous system and prepare your body for sleep. Reduce the size of your evening meal, and make sure not to eat that meal too late, as a full stomach will also keep you awake at night. Check the room temperature, as a cooler room will help lower your body temperature and allow you to sleep better.

Finding solutions to sleep issues is crucial! If you have discovered natural ways to increase the quality of your sleep, leave a message in the comments. We need all the help we can get!