In recent years, the practice of yoga has grown in popularity across the nation. What many consider an appealing workout regimen to lose weight and increase strength actually has far more benefits than most people realize. Some of these benefits include pain management, improved self-awareness, and even better sleep.
In fact, the principles and practices of yoga act as natural remedies to sleep, and sleep deprivation is an epidemic taking the country by storm. According to the American Sleep Apnea Association, 50 to 70 million Americans suffer from various sleep disorders. Did you know that missing sleep can lead to both mental and physical health issues? This includes depression, heart disease, and obesity. If you suffer from troubled sleep and are hoping to find a solid night’s rest without turning to medication, here are five natural remedies that can help you get the shut eye you need.
5 Natural Remedies to Sleep
Our sense of smell can have a big impact on our mental and physical well-being. Some scents are repugnant to our senses and smell “wrong,” making us more alert. Others, however, actively soothe our worries which naturally helps us relax and get better sleep. The use of aromatherapy in the form of an essential oil diffuser and lavender pillow spray are great ways to help you wind down before bed. If you don’t know what scent to try first, lavender, chamomile, or frankincense is a good place to start.
Another way to ensure that you get a quality night’s sleep is to wind down your day with a little self-care. Turn off the television, run a bath, and enjoy a warm soak about an hour before bed. Taking the time to care for yourself and leisurely move through your nightly routine will help make sleep feel like a natural conclusion to your day. In this same vein, avoid stimulating activities, which have a negative effect on sleep quality. Spend the last hour or so of your day relaxing.
Similar to a hot bath, a cup of warm tea is a great way to relax your body and quiet your mind at the end of a long day. You might be surprised just how helpful a single cup can be to your sense of well-being. There is something inherently soothing about a fresh herbal tea, not to mention the relaxation effects that certain kinds of tea offer. Tea with peppermint, lavender, chamomile or valerian all help induce sleep.
Yoga and Meditation
If you’re having a hard time falling asleep, don’t give in to frustration. Instead, practice simple yoga poses or meditation techniques. Both yoga and mindful meditation promote relaxation in your body which helps soothe anxieties. The relaxation response counteracts the detrimental effects of stress, which keeps you up at night.
Improved Air Quality
Did you know, poor air quality can contribute to a poor night’s rest? However, there are ways to improve indoor air quality within your sleep space. One way is to bring plants into your home. Plants such as aloe vera, English ivy, and marginata naturally purify the air which eliminates breathing irritations that can keep you up at night.
If you’re struggling to sleep at night, give these five remedies a try and see how they impact your night. Keep in mind your sleep environment, as well as your mattress, is essential when it comes to getting adequate shut-eye. Take an assessment of your sleep space and make your sleep health a priority this year.
Lisa Smalls is a freelance writer from North Carolina. When she isn’t writing, she enjoys teaching yoga classes at her local YMCA, running with her dog and working on new recipes to try.