5 Super Natural Sleep Inducers
While relaxing in the tub, your core body temperature rises, and then it quickly drops once you get out. The decrease in body temperature signals the brain to release melatonin. The bubbles in the bath insulate the top of the water and keep the water hot for a longer bath.
The addition of bath oils will also add to the relaxing effect. Sandal Wood oil has a woodsy scent that has been used for centuries to prepare the mind for meditation. Flower petals can also be used to add a relaxing scent. For a simple sleep-inducing bath: While the hot water is running into the tub, add 3 Tbsp sea salt and 8 drops of sandal wood oil. Slip in, soak and relax...
Cherries: In a sleep study, participants drank eight ounces of the tart cherry (or sour cherry) juice in the morning, and then repeated another eight ounces each evening, for two weeks. They reported much better sleeping habits and sleeping through the night more consistently. Since all cherries are naturally high in melatonin, you can try eating a cup as a snack an hour before it's time for bed if you'd rather not drink the juice.
Fish: Many have heard about the sleep inducing effect of turkey on thanksgiving due to the meat containing Tryptophan. Well, there are also certain types of fish and sea creatures that contain tryptophan. These include shrimp, cod, tuna, and halibut. Consider making these a consistent part of your evening meal as one of your healthy sleep habits.
Sleep research has found that a sustaining rhythm that starts at around 60 beats per minute and gradually slows to around 50 is the most effective. When music is combined with guided relaxation it increases the rate at which the mind and body combine to slow down and move into a deep trance like state.
Low and slow vocal patterns are also found to be trance inducing. Speed Sleep is a recording that utilizes this deep sleep methodology.
As we get older we become less physically active causing us not to release as much natural melatonin at night and we don't sleep as well as a result. Melatonin can also be taken as a hormone supplement to help you sleep.
But experts say it's not for everyone. Melatonin is a sleep regulator that affects your body's biological clock by signaling that it's time for sleep, but it doesn't make you feel as sleepy. It is very effective for people who need to reset their clocks, such as shift workers or those dealing with jet lag. Melatonin seems to be able to shorten the amount of time it takes to fall asleep.
First, you need to set yourself some routine guidelines. Second, you need to put some strategies in place to help you sleep according to your guidelines. Stick as close as possible to your routine on both weekends and weekdays to avoid a Monday morning sleep hangover. To set a routine focus on setting yourself a time each night to go to bed and on setting a time to get up each morning.
These set times will help your internal clock get into a rhythm and make sleeping feel more natural. It’s not always going to be possible to completely stick to it – things crop up, you might have random early mornings sometimes or a late night here and there. That’s ok – the point is that you stick to these times whenever you don’t have a very good reason not to (which should be most nights).
The exact time you choose to go to bed/wake up isn’t so important, but there are a two things you need to consider are: You should be aiming for between 7 and 9 hours sleep and your body needs a decent amount of bright light every day so it can produce certain (very important) brain chemicals like melatonin.