Many people struggle with occasional sleep issues and find it difficult to feel well-rested in the morning. However, there are natural and over-the-counter remedies on the market designed to promote relaxation and induce a deep, restful slumber. Things like melatonin supplements, valerian root, chamomile tea, or guided meditation recordings can help calm the body and mind so you can drift off into a peaceful night of sleep. Waking up tired and groggy is no way to start your day. With the right sleep aid tailored to your specific needs, you have the power to wake up feeling refreshed and ready to take on whatever the new day may bring.
Deep sleep relaxation music
It’s commonly recommended that you should turn your phone off before bed since it can disrupt your sleep. This is largely because of the artificial light that phones produce. However, there are also some advantages to leaving your phone on that may help you sleep.
There are some fantastic 1-10 hour deep relaxation delta wave sounds on You Tube to help you get a goodnight’s rest. If you simply want some calming music or nature sounds to help you doze off, you can choose a 2-hour video on your phone and close your eyes. It can truly help you unwind and relax at the end of a long day.
Noise reduction machines
There are noise reduction machines on the market that block out noise by replacing it with white noise. If you live on a busy street with an active nightlife, an electric noise reduction machine can help. Use sparingly as they can use up a lot of electricity.
One early design was the sound screen, invented in the 1950s to help soothe fussy babies to sleep. Resembling a small fan, it produced white noise that helped mask outside disturbances. I purchased a MarPac model about ten years ago for $56 and it did the trick in drowning out street noises from my bedroom. Simple solutions sometimes work best when you just need a good night’s rest.
That piece just doesn’t seem to fit in with the rest of the room’s style anymore. Fortunately, there are now more color options available from YogaSleep. I noticed they have matching sets in black and white that could work well and give everything a refreshed look.
Aromatherapy
Your local pharmacist or health store may offer a convenient roll-on product containing a blend of aromatherapy oils. These roll-ons can be applied directly to pressure points on the wrists to help promote relaxation.
Lavender essential oil has many forms that make it easy to include in your bedtime routine. Plug-in oil diffusers or room sprays with lavender scent are a simple way to fill the bedroom with its calming aroma each night. For an even more targeted approach, try dabbing a small amount of pure lavender essential oil onto your pillowcase before bed. The scent will gently surround you as you drift off to sleep.
A few other essential oils that can aid a restful night of sleep include:
- Chamomile – With its soothing, slightly sweet aroma, chamomile has a long history of use as a nighttime relaxant.
- Bergamot – The citrus scent of bergamot has been shown in some studies to reduce anxiety and promote relaxation.
- Ylang Ylang – With floral overtones, ylang ylang helps calm the nervous system and relax muscle tension.
Taking a few minutes in the evening to set up a peaceful sleeping environment with the help of aromatherapy could make all the difference in getting the deep, rejuvenating rest you need each night. Be sure to consult an aromatherapy guide or expert to properly select and use essential oils safely and effectively.
Other sleep remedies
Ear plugs. Unless you plan to wrap a scarf around your head at night, I would suggest using soft silicone earplugs that you can mold and shape to fit inside your ears. The spongy ones have a tendency to fall out, which can be annoying when you’re trying to sleep.
Massages can be very relaxing before bed. Ask your partner to gently rub your back, shoulders, feet or scalp for 10-15 minutes. The physical touch and release of tension can help you drift off to sleep.
Eye masks are also great for blocking out any light that may keep you awake. Look for soft, breathable fabrics that don’t put too much pressure on your eyes. This can help simulate the darkness of night.
Valerian and passion flower supplements can be helpful for occasional sleeplessness. Taking two tablets an hour before bedtime should help promote relaxation and drowsiness. These herbs are generally safe but check with your doctor first if you have any medical concerns.
Instead of a hot chocolate or coffee right before bed, which could disrupt your sleep, try a soothing herbal tea like valerian, chamomile or lavender. The warm liquid and calming herbs may relax both your body and mind for better sleep.
