Natural ways to help you fall asleep

The best way to fall asleep is to have good sleep habits or to use natural sleep aids. But first visit with your doctor to make sure there are no medical reasons for the insomnia.

Insomnia can be caused by fear, stress, anxiety, medications, herbs, caffeine, depression, or other mental conditions and sometimes occurs for no apparent reason. An overactive mind or physical pain may also be causes. Finding the underlying cause of insomnia is usually necessary to cure it.

There are behavioral treatments for insomnia. One of these relaxation techniques is practiced by tensing certain muscle groups and then totally relaxing them. Another relaxation method calls for an individual to repeat a set of visualizations to induce a state of relaxation.

It is also good to be aware of and manage the amount of stress in your life which can allow you to more easily relax at night when it’s time to sleep. Stimulus control therapy reassociates the bed and bed¬room with sleeping by limiting the amount of time spent in the bedroom for non-sleep activities. So take your television, computer and office out of the bedroom.

Reducing the use of stimulants and depressants and avoid¬ing big meals just before bed can help reduce the risk of insomnia episodes.

Other methods to help fall asleep faster is to relax before bedtime. People relax in many ways, watching television, reading, soaking in a warm bath or taking a short walk. Soft music also helps people fall asleep as well as any type of white noise machines that are currently on the market. When I worked nights, I had to get one of these machines that made the sound of a water fall in order to fall asleep. Even after 15 years, I still can not fall asleep with out that sound.

Still having problems? Insomnia can be caused by stress either at work or at home, clinical depression, uninviting sleeping area, too much light in the room, drinking alcohol, drugs, muscle tension, too much caffeine, lumpy bed, pregnancy or any number of reasons.

Because Insomnia may be a symptom of other medical problems sleep medicine is a recognized medical subspecialty. Doctors who specialize in sleep medicine help people who are unable to sleep well. Sleep doctors are able to detect and treat both common and rare sleep disorders. Some common sleep disorders are insomnia, jet lag, sleepwalking, snoring and obstructive sleep apnea.

So it is recommended that before you start any herbal or OTC (over-the-counter) sleep aids that you check with your doctor. Also remember, just like prescription medications, herbs and OTC sleep aids have their good and bad effects and effect different people, differently.

Bathing will help guys sleep. Men are most often to have an irregular sleep schedule. Many men simply don’t realize that they need more sleep. Every person has their own need for sleep. On average, most adults need seven to eight hours of sleep each night to feel alert and well rested because of poor sleep habits.

Caffeine is a known stimulant and energizes the body. It is contained in coffee, tea, sodas, chocolate and a host of other products. And before bedtime is not a good time for having any of these products as they will keep you awake.

These are just a few natural ways to help you fall asleep. But remember, if problems with sleep continue nightly for several weeks; be sure to consult with your family physician.