Trouble sleeping? Find out how to induce sleep naturally!
You’re lying in bed. It’s 11PM. You’ve been trying to sleep for an hour, but you just keep tossing and turning. You think about getting up and doing something productive, but you know this will just make you less likely to sleep and more likely to be overly tired tomorrow. What you really need is some form of natural sleep inducement.
Learning how to induce sleep is an essential skill for anyone because everyone has trouble sleeping from time to time. The key is to understand natural sleep inducement so that the next night you find yourself tossing and turning at 11PM, you’ll have techniques on board to naturally induce sleep.
Sleep Environment for Natural Sleep Inducement
In some case your sleep difficulty could be caused your sleeping environment. There are several things to keep in mind when it comes to environmental factors and how they prevent you from from falling asleep and staying asleep.
- Keep your sleeping environment cool. The body’s temperature naturally drops when you’re sleeping. Keeping your sleep environment cool helps this process along when you’re looking to naturally induce sleep.
- Don’t watch TV in bed. In fact, your bed should only be used for sleeping and sex (really!). This trains your body to get sleepy when you’re in bed. Even if you’d like to read at night, sit in a comfortable chair instead of lying in bed if you have sleep problems.
- If you want to know how to induce sleep, here’s a great tip for a sleep-supporting environment. Make sure your room is dark and free from distractions. Simple décor, blinds to keep out outside lights such as streetlights, and cutting down on possible noise distractions will help promote natural sleep inducement.
Pre-Bed Routine for Natural Sleep Inducement
Once you’ve taken care of making your sleep environment sleep-worthy, take a look at what you do right before bed. Do you work right up until you go to bed? Do you exercise late at night? Do you clean house, talk on the phone, run errands, or any number of other stimulating activities? Devising a relaxing bedtime routine will help you to establish a well-balanced sleep cycle. In fact, this is how to induce sleep naturally over time. The other bonus? A relaxing bedtime schedule helps reduce stress!
- Don’t participate in exercise or any other physically strenuous activity for at least 3 hours before bed. This stimulates your body and mind and can keep you awake later in the evening.
- An hour before bed, begin winding down. Stop working, be at home, and focus your attention on a relaxing activity.
- Some handy relaxation activities include reading a book in the bath or in a comfortable chair, listening to relaxing and soothing music, meditating, knitting, taking a hot bath or shower, watching a fun television show (avoid the news or an other types of stimulating programs such as action or horror movies—this will get your mind working and make it harder to shut off later). Whatever activity you choose, it should be physically, emotionally, mentally and spiritually relaxing.
- Don’t eat heavy foods that might cause indigestion late in the evening.
- Avoid stimulants such as caffeine and nicotine late in the day.
- Alcohol is not a natural sleep inducer. It may help you “pass out,” but using it as a way to fall asleep actually decreases the quality of your sleep.
How to Induce Sleep with Herbal Supplements
A bedtime routine will usually conquer your sleep difficulty. During times of stress, however, you might find it even more difficult to fall asleep. A dietary supplement is a way to promote natural sleep inducement along with your stress management program and bedtime routine. What herbs should you look for in an herbal supplement for sleep inducement? These are some of the most recognized, researched and widely-used herbs for sleep inducement:
- Melatonin
(N-acetyl-5-methoxytryptamine)
This neurohormone regulates the sleep/wake cycle, reduces sleep latency (the time it takes to fall asleep) and may help to improve sleep efficiency (the length of time sleeping).
Learn more about Melatonin - 5-HTP
(5-Hydroxytryptophan)
A nutrient derived from an all-natural, plant-based source. Acts as a precursor to the neurotransmitter Serotonin, which regulates sleep function.
Learn more about 5-HTP - Valerian Root
(Valeriana Officinalis)
This natural sedative is most often used to promote fast-acting relaxation, which can help to decrease sleep letency (the time it takes to fall asleep) and improve sleep efficiency (the length of time spent sleeping).
Learn more about Valerian Root - Hops
(Humulus Lupulus)
The active components derived from hops promote deep relaxation to relieve occasional sleep disturbances caused by everyday stress.
Learn more about Hops - Passion Flower
(Passiflora Incarnata)
A natural sedative that relieves occasional nervousness, nervous tension and anxiousness.
Learn more about Passion Flower - German Chamomile Flowers
(Matricaria Recutita)
This well-known calming agent is used relieve tension and related emotional stress responses.
Learn more about German Chamomile Flowers
Combining herbs for sleep inducement (e.g., Melatonin to promote a well-balanced sleep cycle, 5-HTP to support healthy sleep function, elevated doses of Valerian Root to promote a restful night's sleep, Hops for deep relaxation, Passion Flower to relieve occasional anxiety, German Chamomile to calm the nerves) provides a broad spectrum of action that is more effective than dietary supplementation with single-herb/nutrient preparation alone. To learn more about ClarocetPM, a nutritional-herbal complex for natural sleep inducement, visit the ClarocetPM product homepage.
Talk to your doctor if you've been experiencing sleep problems for longer than 2 to 6 weeks. This may be a sign of a more serious health condition. Remember that there are no natural sleep inducers approved by the FDA to diagnose, treat, cure or prevent a disease such as insomnia.
Who should take Clarocet?
Has ClarocetPM been clinically tested?
Is ClarocetPM guaranteed to work?
What should I tell my doctor about ClarocetPM?
Can I take ClarocetPM with other Clarocet products?
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Emotional Wellness Resources on the Web:
123 Feel Better Life Change System [123FeelBetter.net]
The Wellness Channel [TheWellnessChannel.us]
Health and Wellness Articles, Tips and Resources [InsightJournal.com]
Herbs and Vitamins for Anxiety [InsightJournal.com]
Alternative Medicines That Can Help [TheHealthCenter.info]
Anxiety Resource Center [InsightJournal.com]
Stress Resource Center [InsightJournal.com]
Depression Resource Center [InsightJournal.com]
Social Anxiety Guide to Emotional Wellness [NCHW]
