A-better-night-s-sleep-naturally Clay's Ark

A better night’s sleep naturally

black person sleeping on white sheets and illustrated flower background

Check out these natural ways to get more rest without spending a dime! 

What happens if you don’t sleep

Everyone knows how to take care of their body. Exercise, eat well, manage stress. But somehow forget that the foundation for health happens every night: sleep. Sleep allows the body to heal and become stronger and it is when the brain renews itself. We often think of the brain as a computer but the brain is much more complex than a computer-it is a vibrant, ever-changing organism and sleep is essential to its wellbeing. When you’re asleep, the brain actually removes toxins that build up while you are awake. Your brain also uses sleep to consolidate and store memories and make new connections. So sleep is not only vital for the health of your brain, it is important for creativity and problem solving. Unfortunately some people approach sleeping as “wasted time”. Many people wish they could get by with little or no sleep in order to be more productive. But this is the opposite of how the brain and the body works. Sleep is actually just as important for productivity as time spent awake. For optimal health and wellbeing we should all try to focus on good-quality sleep. With smartphones, laptops, tablets, and even the humble electric light, it’s harder than ever for our body to understand when and how to sleep properly. Artificial light tricks us by mimicking the sunlight our brain uses to know when to be awake.

Tips for falling asleep

It’s no secret then that the first key to better sleep is to put down electronic devices at least two hours before bed. The time before bed is a good time to wrap up the day and prepare for the one ahead. Try journaling or meditation about your day and your intentions for the next one. This is also a great time to do mundane activities like folding laundry, picking out an outfit, or even washing dishes. Exercising every day also helps. Something as simple as walking after dinner is very helpful. Minimize alcohol, heavy food, and caffeine in the hours before bed. Remember that caffeine can be present in seemingly-innocuous foods like dark chocolate and kombucha. If possible, the same sleep routine every day. This will help signal to the body that it is time to relax. Whatever you do, the most important thing is to take sleep seriously. Just as you support your wellbeing with exercise and healthy eating, you need to prioritize sleep to be at your best.

What is an effective natural sleep aid?

Remember that in the past, no one thought about “exercising”. People got exercise throughout their day by walking, gardening, farming, housework, and other daily activities. Now that most of us sit for hours a day we have to remind ourselves to exercise. Sleep is no different. Before electronic devices, people simply went to bed when it was dark. Nowadays we have to take a disciplined approach to sleep. We have to be conscious and mindful of our habits to make sure that we get the amount and quality of sleep that our brains and bodies need. If you’re having a hard time prioritizing sleep, remember that it is just as important as exercise and healthy eating and it deserves the same love and attention you devote to all of your wellbeing.

 

Which herbs are used as a sleep aid?

We recommend the above lifestyle changes although there are herbs to help. When partnering with herbal remedies, it is best to start with the lightest strength and if sleep (or condition) does not improve, you may move on to the next strength. In order of light to heavy, there is German Chamomile (Chamomilla recutita), Lavender (Lavandula officinalis), Passionflower (Passiflora incarnata) and Hops (Humulus lupulus).

 

What is the strongest herb for sleep?

When it comes to turning the mind off at night hops (Humulus lupulus) is especially effective. Do not take hops internally if experiencing low or depressed feelings. It is even recommended to make a sachet and place it inside of the pillow should this be the case. If you suffer from poor sleep or nervous exhaustion (too tired to sleep feeling) Oats (Avena sativa), Ashwagandha (Withania somnifera), and Siberian Ginseng (Eleutherococcus) encourage a good night’s sleep. It can take up to two weeks for virtues to present. If taking prescribed medicines, seek professional medical advice before using herbal remedies. When it comes to dosage recommendations consult a professional practitioner
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