From my own experience, many men at whatever age (unless they are really going through a traumatic time) fall asleep at the drop of a hat and sleep soundly through the night. Women on the other hand carry a lot of worry on their shoulders (which always appears much worse at night) and many will either toss and turn before eventually going to sleep or they will wake up in the early hours of the morning with little hope of going back to sleep again – at least for a couple of hours. We all need sleep to help our bodies repair themselves, particularly the damage caused by stress, ultraviolet rays and any other harmful exposures. This is because our cells produce more protein when we sleep, forming the building blocks for cells, allowing them to repair damage.
What can insomniacs do to fall asleep?
The very worst thing is to go the chemical route and start using sleeping pills. Mercola.com tell us that some 7 million Americans resort to sleeping pills in order to get some rest but research has repeatedly shown that sleeping pills don’t work. In fact your brain is tricked into thinking they do. “On average, sleeping pills increase total sleep time by about 15-20 minutes. But here is the catch: This study also discovered that while most sleeping pills created poor, fragmented sleep, they also created amnesia, so upon waking, the participants could not recall how poorly they’d actually slept! Worse yet, sleeping pills have also been linked to a wide variety of health hazards, including a nearly four-fold increase in the risk of death, along with a 35 percent increased risk of cancer.
” The site goes on to tell us that most people are unaware that over-the-counter sleeping pills can have a half life of about 18 hours meaning that if you take them every night, you're basically sedated much of the time. Not good news. Approximately 41 millions adults in the USA sleep less than 6 hours a night so many are sleep deprived although some of these millions may be from choice rather than from suffering from insomnia. However, sleep deprivation for whatever reason comes with many health risks.
My own tip for getting a good night sleep naturally?
A few drops of H-Insomnia
on my pillow at night at bedtime. If I should wake up too early the next morning, I pop a Bach Rescue Pastille into my mouth for a delicious taste and I soon drift off into a few more hours of restful sleep. Works every time.
More Natural ways to fall asleep
- Many plants and herbs can be soothing and calming and even improve the quality of your sleep or help insomnia. Most plants are great at removing toxins from the air including those found in homes. The moisture given off by all house plants helps to counteract the formation of airborne microbes so as to diminish the allergens in rooms, especially the bedroom.
- Improve your body clock by a regular routine where you go to bed and get up at the same time each day with time to unwind before bed especially if it has been a hectic day. The main cause of insomnia is a busy mind working overtime. At the same time, it is important to get up once you have had a good night’s sleep because if you sleep longer, the hormones that you need to get you up and going will not be used properly and you may well feel sluggish. If you find it difficult to start your day, a refreshing shower could be the answer.
- Take a hot bath before bedtime to raise the body’s core temperature before bringing it down again. Add 3 drops of an essential oils formula to the bath water and once you are dried off, massage a drop to the back of the neck and temples. If you find that you wake up in the night and cannot get back to sleep again, apply a further drop to your temples.
- Make sure your bedroom is dark, quiet and cool with plenty of ventilation. All electronic devices should be turned off at night and preferably removed from the bedroom.
- Melatonin is vital to ensure good sleeping habits and this is only produced during darkness so make sure your room is darkened when it is time to sleep. During the day, light stimulates that part of the brain that tells the pineal gland to decrease the melatonin level when it is daytime and light, and to increase it when it is night time and dark. If you find it difficult to sleep without some light, reduce any light source gradually to improve both the quality of your sleep and the amount of time it takes you to fall asleep. You can also add melatonin supplements to your diet.
- Treat yourself to some cherries as these are a great source of melatonin, making the perfect bedtime snack along with a handful of walnuts. When cherries are out of season, drink some pure, natural cherry juice instead.
- Ensure your mattress is not old and decrepit. A biometric foam mattress may suit you better than a memory foam mattress because the latter can raise the body’s temperature and lead to insomnia.
Interesting facts about dreams
Everyone dreams every night even though they seldom remember doing so. They dream for about 2 hours per night during which they will experience about 5 different dreams. There is a way to remember those dreams. You have to use the mantra “Will, Still, Fill” and it works like this:
I wonder if it will work for you?
- Before you go to sleep, say to yourself that you WILL remember your dreams.
- When you wake up in the morning, keep absolutely STILL because the minute you move, those images from your dreams will dissipate.
- As you lie still, the memories from those dreams will start to FILL into place so you have something to hold on to.