Natural Sleep Aids to Combat Sleep Deprivation
by Julian Leoni AuthorAre you dealing with sleep
deprivation and want to consider something other than prescription sleep aids?
Thankfully there are some easy, natural sleep remedies that have helped
many people improve sleep habits. From 2005 to 2010, the number of
emergency room visits related to zolpidem, a common medication
found in Ambien and other sleep aids, jumped up nearly 220%. Here are
some alternative solutions.
1. Air Purifiers - Do you suffer from allergies,
have pets or smokers in the house, or live in a metropolitan area where
pollution is high? Then using an air purifier may be a good solution for
your sleep quality. In a 2010 Harvard study, it was discovered
that higher levels in air pollution increased the risk of sleep-disordered
breathing, low blood oxygen levels, and reduced quality of sleep.
An Air Purifier with a HEPA (High-Efficiency Particulate Air) filter
removes 99.9% of dust particles bigger than 0.3
microns. Your health is
influenced by what you do with the most consistency.
2. Sleep in a Cooler
Climate - Sleeping in an environment with a temperature between 60-68 degreed Fahrenheit
creates a "Thermo neutrality Zone" optimal for sleep. It's even
been found that those suffering from insomnia have a higher body core
temperature. If you need to cool your bedroom or even the surface you
sleep on, there are some very easy options. There have been wonderful advancements
to your basic bedroom fan, as well as air coolers. New sleep technology has also produced temperature
controlled mattress pads.
3. Aromatherapy – For
thousands of years cultures from around the world have used aromatherapy for a
wide range of functions including: reduce anxiety, ease depression, boost
energy, eliminate headaches, and induce sleep.
Essential Oils are highly concentrated liquids distilled from leaves,
roots, pedals, and seeds of plants. Some extracts, including Lavender,
have shown to be beneficial for sleep.
You can use Aroma Diffusers to break down essential oils
into micro molecules, and then project them into the air to fill your bedroom.
4. Light Therapy - Everyone
has a natural sleep/wake cycle that tells their body when it is time to go to
bed, or time to wake up. This internal
clock is generally set to the exposure of bright light. However, in months where sunlight is limited,
or if you are indoors all day, it is fairly easy to throw off this cycle. Light Therapy
can mimic outdoor light and help adjust your circadian rhythm.
5. Go Organic - Do you
have sensitive skin that causes itchiness or irritability in bed? Do you
have concerns with flame retardant chemical used in many mattresses? Do
you suffer from allergies? Then you may consider sleeping on an organic mattress, and also utilizing organic
pillows and sheets. An organic mattress uses
all-natural materials, and its construction avoids the use of all glues and
adhesives, while its natural design completely eliminates the need for fire
retardant chemicals or flame retardant barriers.
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