How to Fall Asleep With Natural Sleep Aids

Sick and tired of being sick and tired all the time? Here are some sleep remedies to overcome insomnia and achieve a natural sleep pattern:

• Exhausting yourself with exercise, work or activity as a way to fall asleep never works. Instead, write down a schedule that gives you a full hour to prepare for sleep. Stop all electronic toys (tv, chatty radio, internet) and turn on some calm, instrumental music. Take a warm shower, do some slow stretches, and get into bed at the time you scheduled.
• Think about relaxation, do not focus on going to sleep. Imagine yourself in a pleasing, calming place, like on warm sand listening to the ocean waves.
• Turn down the lights gradually as this signals to your body that it is time to wind down and get ready for sleep. The brain is very attuned to day/night cycles and will register this message and adjusting light/dark is a natural sleep trigger for the brain.
• Be sure you stop any work or stressful activity at least two hours before your scheduled bedtime. 
• Herbal sleep remedies such as chamomile tea, Sleepytime tea, melatonin can relax your mind.

Is Sleep Apnea Interrupting Natural Sleep?

A common cause of sleep interruption is sleeping near a person who snores. You think, “If only the snoring would stop!”  When it does stop, that’s not always a healthy sign. Snoring is often related to a condition known as sleep apnea. The condition does not allow for a natural sleep cycle. Sleep remedies should be sought out by a sleep center.
Sleep apnea is a condition that can be life threatening. The person's nighttime breathing is interrupted and does not return promptly and can delay the airflow into the body by more than ten seconds. Although that sounds like a short time, it's a serious condition as it can happen up to five times an hour. If you snore loudly every night, you are at a higher risk for sleep apnea than those who occasionally snore and never experience natural sleep rhythms. Other signs of sleep apnea are periods of fatigue during the day and emotional distress, or a lessening of your performance skills. They are signs that although you may fall asleep, your sleep is interrupted and therefore the body is not able to rejuvenate properly.  Sleep apnea usually starts in middle age and affects more men than women. Any interruption to your natural sleep cycle can be extremely harmful to your health.

Why Can’t I Get Any Natural Sleep?

When you got ready for bed, you were so tired you thought you might fall asleep while you brushed your teeth. Then you put your head on the pillow, close your eyes, and wait. And wait. It was 11 when you got in bed, and now it's 1 AM, and you’re still not asleep. If this is a chronic problem, you may have insomnia and your sleep problems may be due to other medical conditions. Difficulty breathing, pain in your back or leg, or acid reflux can disturb the body that make natural sleep difficult no matter how tired you are.  Stress and emotional problems can also disturb your sleeping patterns. Emotional  problems, such as depression, anxiety or obsessive thoughts, can make it so that your mind just won't allow natural sleep. If you experience a major loss, during the grieving period, it can be very difficult to fall asleep. Even good lifestyle changes can also cause natural sleep interruptions. Beginning a new job with different hours can take time to adjust your sleep cycle. Watching TVor surfing the Internet into the late evening doesn’t allow your body  to wind down from the day for restful sleep. Stress from challenges at work or school will often make a good night’s sleep elusive.  If you try to drown your frustrations in alcohol, caffeine, or through smoking, it  will only make the problem worse. You might fall asleep, but you won't feel rested. Trying herbal sleep remedies like calming tea at bedtime can help.

Risk Factors for Sleep Apnea

Risk factors for sleep apnea are:
1.    If you are overweight by more than 120% of your appropriate body weight.
2.    Large neck girth. The danger level is 17” or greater for men and 16” or greater for women.
3.    Hypertension whether treated or untreated by medication
4.    Narrow nasal passages
Sleep apnea can only be diagnosed by a medically supervised sleep study. You have a number of options for treating sleep apnea. A specially fitted dental appliance that you wear at night can change the tongue placement so that the airway is clear for breathing. Losing weight is extremely important manage sleep apnea, along with being in an exercise program. Many people report that their sleep apnea completely disappears once they lose weight and get moving.In serious conditions, Continuous Positive Airway Pressure (CPAP) masks are worn over the nose and mouth to force air into the nasal passages in a continuous flow. This may not be the most comfortable way to sleep, but it has been highly effective. If all else fails, there are surgical procedures  to aid in a sleep apnea disorder. Be sure to have a doctor help you fall asleep, stay asleep and get natural sleep without interruption. Before using any herbal sleep remedies or prescriptions, see a doctor.