Sleep deprivation is a serious issue which is linked to various health problems. Unfortunately, it is very common, and each night, millions of Americans struggle to fall or remain asleep.
Yet, the effects of sleeping pills are often more harmful than beneficial, so it is best to try the following natural tips and tricks to manage stress, relax your mind, and easily fall asleep, in less than 4 minutes.
You will easily get disturbed if you hear noises from the PC or TV, while silence will help you fall into a deep sleep. Yet, if you like, you can play some soothing, relaxing music, or turn the fan on.
- Turn off the lights
When the lights are off, the brain receives a signal that it is time for sleeping. In case you need a mid-day nap, use an eye mask, or pull the curtains shut.
- Herbal remedies
Herbs can be of great help if you suffer from sleep issues, and the best include valerian root, chamomile, hops, and passionflower. Chamomile tea has powerful soothing properties, so you should drink a cup of it at bedtime.
- Essential Oils
Essential oils promote a healthy and sound sleep and relax the body, and the most effective include neroli, orange, lavender, roman chamomile, and petitgrain essential oils.
- A Sleepy-Time Snack
If you have light, small snack before going to bed, the brain will release more serotonin, which is the neurotransmitter that relaxes the body and makes us happy. You can have a banana, some oatmeal, a handful of blueberries, etc.
- Write A To-Do List
If your mind just cannot stop thinking about the following day or your plans and activities, put it at ease, and make a to-do list before you go to sleep.
- The 4-7-8 Trick
Dr. Andrew Weil created a technique known as the 4-7-8 breathing technique, which provides amazing results, as it soothes the mind and stimulates the brain to release chemicals that lead to satisfaction and joy.
All you need to do is to inhale through your nose for a count of 4, hold the breath for 7 counts, and exhale slowly for a count of 8.
- Acupressure Points
Acupressure is an incredibly effective way to solve numerous health issues, including insomnia. You should lightly press the small indent located at the top of the nose, between the eyebrows for a minute.
Additionally, press the soles of the feet on the points which are about one-third of the way down from the tips of the toes. The following video reveals more about natural sleep remedies you can use: