Tags: Health Topics | Natural Sleep Supplements | Natural | Tactics | Health

5 Natural Tactics to Improve Sleep Without the Use of Supplements

By    |   Monday, 30 March 2015 04:07 PM

Many people seeking sleep turn to natural sleep supplements, such as kava, melatonin, valerian or a number of other herbal remedies purported to support a good night's rest. However, scientific research shows that most of these natural sleep supplements make little to no measurable improvement in overall quality of sleep.

Some doctors, like Mayo Clinic staff, Dr. Brent A. Bauer, suggest that medication (natural or prescribed) should not be the first step in trying to get needed sleep. "Medication may not be the answer for insomnia," advises Dr. Bauer.

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Here are five natural tactics to improve sleep without the use of supplements:

1. Cognitive Behavioral Therapy:
This is a fancy way to say, figure out what's keeping you up at night and change your thinking. Many people struggle with insomnia because their minds run with worries of the day or other negative thoughts. Dr. Bauer suggests learning to replace those thoughts with positive or neutral thoughts could be more effective than medication. It is certainly safer.

2. Have a regular bedtime: Our bodies have a real "internal clock" that regulates sleep and wake cycles. The NHS of the UK advises a regular time for bed, as well as some kind of bedtime ritual will help your body be prepared for sleep. Keeping these rhythms will make your body prepared to shut down for the night and make it easier to go to sleep. Good activity before bedtime includes reading a book or listening to the radio.

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3. Engage in Relaxation exercises:
If your day is so stressful that winding down at night seems nearly impossible, find some easy yoga breathing or other stretching exercises to perform right before bedtime. NHS of the UK warns that vigorous exercise is not a good idea, because it will have the opposite effect.

4. Make your bedroom a soothing place: Keep your bedroom clean and clear of clutter, dark and cool. Also, eliminate the screen time before bed. While many people have TV's in the bedroom or bring their screen to bed with them, it could be having a negative effect on sleep. Other electronic gadgets can also keep your brain on high activation making it harder to sleep.

5. Watch what you drink: Both caffeine and alcohol can rob sleep. The National Sleep Foundation reports that the stimulant increases adrenaline production and can make a person anxious, which is one of the causes of sleeplessness. While alcohol can make a person feel drowsy, it can disturb sleep later in the night, making for an overall poor sleep experience.

This article is for information only and is not intended as medical advice. Talk with your doctor about your specific health and medical needs.

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Many people seeking sleep turn to natural sleep supplements, such as kava, melatonin, valerian or a number of other herbal remedies purported to support a good night's rest.
Natural Sleep Supplements, Natural, Tactics, Health
Monday, 30 March 2015 04:07 PM
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