Natural Methods to Help You Fall Asleep

Sleep is a very important part of our lives. It typically takes up a third of a person’s life! Unfortunately, there are some of us who have difficulty enjoying the luxury of a good night’s sleep.

There are plenty of reasons why we experience restless and sleepless nights. It can be from anxiety, insomnia, health issues, stress, and many more. Here are 3 natural remedies to help help you get a peaceful sleep.

Practice Meditation

The practice of Meditation aims to attain an emotionally calm and mentally clear state of being. The techniques include breathing practices, focusing one’s mind on a specific object or thought observation. The goal is to reduce feelings of depression, pain, anxiety, and stress, while increasing well-being, peace. Try these meditation techniques to help improve your:

• Guided Meditation – Listen to an audio track of someone narrating a set of meditation instructions, then simply follow along.
• Progressive Muscle Relaxation – In progressive muscles relaxation meditation, you systematically tense and relax distinct muscle groups in your body. This promotes an overall awareness and state of relaxation.
• Mindfulness Meditation – With this type of meditation, you will intentionally pay attention and focus on the way you are feeling to help relax your mind and body.

Use Lavender Essential Oil

Lavender is a beautiful that has historically been used as an aphrodisiac during the Middle Ages, and was thought to be “especially good for all griefs and pains of the head and brain,” by the 17th-century London apothecary, John Parkinson. The smell is sharp and long lasting, having a camphor like scent.

Lavenders are found to increase the slow-wave sleep, a deep sleep state where the muscles relax and the heartbeat slows down. Using lavender essential oil for sleep is pretty simple. All you have to do is pop a few drops on your pillow or use an aromatherapy diffuser overnight.

The 4-7-8 Breathing Exercise

The 4-7-8 breathing exercise is a breathing technique that was developed by Dr. Andrew Weil, based on the ancient yogic technique, pranayama. Pranayama is a practice that helps people gain control over their breathing. If practiced on a regular basis, it has shown to help people fall asleep faster.

To do the exercise, first put your tongue in the yogic position, which is touching the tip of your tongue to the ridge of tissue just behind your upper front teeth, and keep it there. You start the exercise by blowing air out through your mouth. Then, take a deep breath for 4 seconds, hold it for 7 seconds, and release it through your nose (making a “HAAA” sound) for 8 seconds. Repeat for 1-2 minutes and work your way up to 5 minutes.

Sleep is our body’s way to rest, recharge, and heal parts of ourselves. Get yourself some restful sleep and enjoy the benefits of having a healthy and invigorated mind and body.