We all have trouble sleeping from time to time. The National Sleep Foundation reports that forty-five percent of Americans report that poor or lack of sleep interferes with their daily activities. Many illnesses are precipitated by a lack of sleep as well. Sleep is necessary not only for physical health but also for mental health.

I myself have had difficulties sleeping from time to time. Even though I might fall asleep at a good time, I would wake up and toss and turn for several hours before finally falling back to sleep. When this little no-sleep issue going on I was groggy during the day and unable to catch up on my sleep due to my busy work schedule.

What worked for me

What I did find was that there were several home-remedy type things that helped me get back on a regular sleep schedule. These are easy things that I have picked up through the years and stored in my memory bank. If you have a difficult time sleeping, try some of these remedies and perhaps you will be snoozing before long.

Get a good mattress

I put getting a new mattress off for many years mostly because I didn’t want to spend the money. What I didn’t realize was that a high-quality mattress is essential to a restful night’s sleep. Because your body changes as you age, it is imperative to get a new mattress about every seven years or so. As your mattress ages, it is not able to provide the support that you need to sleep well. Pillows also need to be replaced at least once a year in order to provide proper support for your neck and spine. Take your time to shop around for a good mattress, be picky and don’t skimp. About two weeks after I purchased my new mattress I was able to sleep the entire night through without any issues at all.

Create an oasis in your bedroom

Making your room a calm and relaxing space will help you fall asleep quicker. You want your room to be cool and dark, quiet and cozy. For me, this meant, taking my desk out of my room, replacing it with a table full of plants and candles. I put new blinds on my windows that would keep my room dark. I changed the color of my wall to a calming sage green and purchased an essential oil diffuser as well. Do what you need to in order to create a relaxing space that bids you come and fall asleep, It is also a good idea to keep your space cooler than the rest of the house. I like to leave a window open and keep my ceiling fan running even in the winter.

Process thoughts before you go to bed

One of the issues I had with getting to sleep on time at night was the fact that I taking the time to run over all kinds of thoughts in my mind. It seemed that one thought would just lead into another and so 0n and so on…. To alleviate all those random thoughts in your brain try writing them down. When I got back to journaling it was amazing how much lighter my brain felt. You could also try recording your thoughts, that works as well. According to Michael A. Grandner, Ph.D., an instructor of psychiatry at the Behavioral Sleep Medicine program at the University 0f Pennsylvania,

“A better approach would be [to] take some time in the evening to work through the day, make lists to do tomorrow and clear your mental desktop of the stuff that you still have to think about.”

More Tips for Sleeping Better

• Try yoga
• Take a bath with lavender oil and Epsom salts
• Keep your work out of your bed – no computers or phones
• Don’t eat a heavy meal within 3 hours of bedtime
• Exercise regularly but not too close to bedtime
• Keep to a regular sleep and waking time
• Wear socks to bed

Try this delicious bedtime elixir

I discovered this delicious and healthy bedtime elixir that helps me wind down before hitting the hay… give it a try. It features two of my favorite foods, apple cider vinegar, and raw honey. Honey has long been thought of as a natural remedy for insomnia. Dr. Li Shizen named honey’s ability to help with sleep as one of its five potent health properties. Honey causes a rise in insulin, which releases serotonin, a neurotransmitter that helps improve mood. In the body, serotonin is converted into melatonin, a chemical compound that regulates the length and quality of sleep. Because honey causes insulin to rise slower than sugar it is great insomnia buster. Apple cider vinegar helps to regulate digestion and break down fatty acids, and release tryptophan, that converts into serotonin.

To make: Combine 2 teaspoons of raw apple cider vinegar, 1 tablespoon of raw honey in 8 ounces of warm water and enjoy!

 

– Susan Patterson