5 Ways to Get to Sleep and Sleep Soundly
Time Magazine gathered together some ideas from sleep experts. Here are 5 things that their experts say might help. Have you tried any of them? Do you think that one might be the answer you’re hoping to find?
1. Valerian Root. This flowering plant might work if you’ve tried melatonin and it didn’t help. Valerian root has been shown to have benefits for insomnia. Like all supplements, buy with care from a trusted source and don’t use valerian root without first clearing it with your doctor as it can interact with prescription drugs. Be careful – but it might help.
2. Lavender. You can get it in pillows, in bubble baths, lotions and more, but don’t underestimate the power of lavender. A 2016 study with college students participating showed that those who sniffed a lavender patch before going to sleep reported that they slept better and had more energy the next day. Those students who got the placebo patch didn’t report the same results. Another study showed that sniffing lavender oil can reduce blood pressure, heart rate and skin temperature – all of those are considered helpful in getting you to sleep. Lavender may give you a better night’s rest so investing in lavender oil might be a good thing for your sleep.
3. Chamomile Tea. Yep, it can work. Chamomile has been proven over the years – lots of years, like thousands of years. A study of new moms showed that those who had chamomile tea before bed reported fewer sleep-deprived symptoms and less depression. Chamomile tea is easy to find. Try it for a couple of weeks before you decide if it’s helping you slumber.
4. Meditation. Being mindful and meditating instead of medicating might be an answer. Just turn off all electronics, sit quietly and focus on soft music and deep breathing. If you wake up in the middle of the night, try it again. Not sure how to meditate? Look for a mobile app, online video or audio program to help you.
5. Noise. Sound counterproductive? It’s not necessarily noise that wakes you as much as a change in noise. Try blocking those changes by covering them with the sounds you hear in nature. The chatter of a rainforest, the rise and fall of the ocean or the babble of a stream all could work. White noise has been long heralded, but pink noise with a mix of frequencies to the sounds could also help you sleep.
Don’t overlook the most important thing – your sleep environment. Keep your bedroom cool and dark. Pay attention to the centerpiece of sleep – your bed. A supportive, comfortable new bed can be very affordable if you shop on the Internet. Look on Amazon or search for online dealers. Things to look for when you shop on the Internet include, reviews, the length of the trial period which can be as long as 120 days, and what happens if you decide to return (you should get free pickup and a full refund). Consider latex – a favorite of sleep experts – for a cool, supportive night’s rest and enough bounce to make movement in the bed easy. With a new latex bed, you may not need to try any of Time’s sleep aids.