A few minutes of meditation before bed can help to quiet your mind after a long day

Natural Remedies to Help You Drift Off to Dreamland

Live Healthy

While the spring and summer months are a great time to get out and get active, people tend to have more difficulties sticking to a regular sleep schedule during the sunnier season. Because sunlight stimulates the brain – it can keep individuals from going to sleep at night if they are exposed to it too late in the day. 

Consider the following natural remedies that can help with falling asleep: 

  • Deep-breathing exercises – An anxious mind is the biggest reason many people have difficulty falling asleep. Calm your central nervous system with deep-breathing exercises done from the comfort of your own bed. Click here for proper breathing techniques from the Straub Ornish Lifestyle Medicine Program.
  • Meditation – Similar to deep-breathing, meditation can help you drift off to dreamland by helping to quiet your mind after a long day. If you’re not a yogi, don’t worry – there are numerous free apps available to guide you through this mindfulness technique.
  • Lavender essential oil – Used for centuries as a natural cure for insomnia, lavender oil is a natural sedative that aids in alleviating stress, tension and anxiety. Rub a few drops of lavender oil in your palms, feet, temples or wrists before bed for an immediate calming effect. You also can use a few drops in the shower or smooth onto your pillow to help you slip into slumber.
  • Tart cherry juice – You may have heard that sipping warm milk or tea before bedtime can help you doze off faster, but the next time you find yourself counting sheep, reach for tart cherry juice instead. Cherry juice is a source of the sleep-wake hormone melatonin and the amino acid tryptophan. Additionally, tart cherry juice contains proanthocyanidins, which give the juice its ruby red hue. Proanthocyanidins contain an enzyme that reduces inflammation and decreases the breakdown of tryptophan, allowing you to stay asleep longer. 

For more sound sleep advice from the Straub Sleep Medicine Center, click here.



Published on: April 11, 2017