Natural Sleep Aid
Many people suffer because they do not get enough rest. A natural sleep aid can be the perfect solution for a more restful need that leaves you feeling energized and ready to go in the morning. Finding the right natural solution may depend on what is causing the lack of rest. There are several treatments available regardless of the cause for a poor night’s sleep.
For some people stress of work or other obligations keeps them from fully relaxing at night. They may feel tired in the morning and may awaken with tired, aching muscles. For those people taking some time during the day to relax and forget about responsibilities is a good approach. Setting some time aside at night before bed time may also be helpful.
Playing soft music, reading a book, or even doing some gentle stretching and meditation can be helpful in getting the body in a more relaxed state before trying to doze off. For some people a warm bath or a relaxing massage may also be helpful.
There are many people who do not get the right kind of sleep due to sleep apnea. Those who snore chronically and gasp in their sleep may be suffering from this ailment. An individual may also feel tired during the day after sleeping 8 hours or may have headaches upon waking. If a partner is able to watch the person sleep this can be useful in determining if sleep apnea is present.
Sleep apnea treatment often involves use of a machine known as a CPAP. The machine supplies a gentle but steady flow of oxygen with positive pressure to prevent periods where a person stops breathing. It is often used in moderate to severe cases, but there are other methods that can be used for milder cases.
For milder cases some simple approaches are worth trying. Avoiding sleeping on the back can be achieved by stuffing a pillow and case with tennis balls and placing it behind the back. The head should also be elevated for easier breathing. A wedge pillow and raising the head of the bed are a few tricks to try.
Avoiding caffeine, alcohol, and over the counter sleep aides can prevent the body from relaxing too much. When the muscles of the throat relax too much it may be more difficult to breathe. Losing weight and getting plenty of exercise can work in several ways. First, muscle tone in the body is improved, making night time breathing easier. Second, the additional weight makes the body work harder to perform the same functions. Breathing during sleep may become more regular and steady.
Keeping the airway open by opening nasal passages is another way to treat sleep apnea due to mouth breathing. If congestion is a problem treating it with a decongestant may be helpful. You may want to try using an over the counter product like breathe rite strips, which also help keep nasal passages open at night. Cool mist humidifiers may also work for congestion.
Saline spray is a natural decongestant that does not rely on medications. A neti pot uses a saline mix to flush out the nasal passages and open them up.
While elevating the head can be useful sleeping on your side will also allow for easier breathing. If a pillow does not help you stay on your side. Aside from making it easier to breathe at night there are additional steps that can be taken to get a good night’s rest.
A natural sleep aid that strengthens muscles of the mouth and throat involves several throat exercises. While the muscle tone can be improved the exercises can also change focus from thoughts of work or stressors to the breathing muscles. This may help an individual get to sleep faster and stay asleep.
If none of the other remedies work supplementing with oxygen may be helpful for those who do not want the elaborate set up of a CPAP machine. However, this should be done under the advice of a physician.
Before deciding on how to tackle the issue of improving sleep a person should know whether the cause is stress or an underlying health issue. If health issues are not present drinking an herbal tea, listening to music, or meditating before bedtime are some simple solutions. Addressing congestion and breathing may also help.
