Can’t Sleep? 20 Natural Tips to Stop Tossing & Turning

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For some, bedtime is a nightly battle of tossing, turning and exhausted frustration; believe me, I’ve been there myself. As with any of life’s imbalances, there’s usually an underlying reason for insomnia and although stress and tension are usually the root cause, there are natural solutions to help you get the rest you deserve. Try some of these ideas and see which ones work for you.

Before going to bed, stretch out.

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The day’s tensions are held in your body, so a gentle, relaxing stretching session. Even a brief one can do you a world of good.

Wear comfortable clothing – or none!

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You might be surprised to find that going to sleep in your birthday suit helps you get more relaxed. Or, simply changing the type of PJ’s you wear can work wonders. If you’ve been sticking to cotton or flannel, try bamboo, which breathes well.

Skip the bedtime TV show.

tv

I know a lot of people that like to fall asleep to the TV, and if that works for you, great. But if you find yourself wired after watching Colbert or the midnight sci-fi flick, take the hint and turn off the tube. With all those flashing images, TV stimulates the brain and that’s the last thing you need if you’re trying to sleep.

Unplug electrical appliances in your bedroom at night.

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The subtle electrical hum might just be enough to keep you awake, not to mention digital numbers or standby lights. If you use an alarm to wake up, keep it at least 3 feet from your bed.

Keep your workspace separate from your bedroom.

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Using your laptop in bed, or even having your desk right next to your bed will keep stress and sleep intertwined – not a good combination. If you can, remove clutter your sleeping space and make it harmonious and beautiful. Perhaps some beautiful art or make an altar of special objects – anything but the office supplies!

Snack smart.

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Is it too health-nut of me to remind you not to drink coffee or eat sugary snacks before bedtime? Hey, even a few bites of dark chocolate were enough to keep me up an extra few hours one night recently, so watch what you eat in the evening. Good choices are nuts, cheese, and nut butters.

Is your mattress uncomfortable?

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Are you using the right pillow? Make sure your sleeping situation is exactly right for you. If you’re tossing and turning on a regular basis, it’s probably time for a different mattress.

Keep oxygen circulating in your bedroom.

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If you don’t like to leave your windows open, at least crack them or use a small, circulating fan. The white noise might help you sleep better, too.

Aromatherapy

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Try aromatherapy to help you relax and sleep. Some good essential oil choices are lavender, ylang ylang, jasmine or sandalwood. Nectar Essences has a misting spray – appropriately called Sleep – made of relaxing flower essences and essential oils.

Melatonin

Melatonin is a hormone produced in the brain that regulates sleep cycles and synthetic melatonin pills are a gentle, over-the-counter option for helping you get to sleep. There are a few contraindications and potential side-effects, so do your research before taking it, but in general melatonin is considered a very mild and helpful supplement.

Listen to relaxing music

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Try ocean sounds or a meditation podcast, but make sure your stereo doesn’t stay on all night with lights and electrical feedback to keep you awake!

Tea

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Try the old standard for nighttime relaxation: chamomile tea. If that’s too wimpy for you, check out the recipe for EcoSalon’s Sweet Dream Elixir. If you consume dairy, a glass of plain old warm milk can help, as well.

Save shower or bath time for your evening ritual.

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The warmth and the water will help you relax, unwind and wash away the stresses of your day. This is especially effective if you use some of those essential oils in your bath.

Valerian root

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This is a well known drowsiness-inducing herb. It is generally considered safe, with few side-effects, but as with any supplement, do some research and chat with your health care practitioner before deciding if it’s the right remedy for you.

Kava

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The Hawaiian kava root is also well known for its relaxing properties. I tried it a few times when I was living on Maui and I can tell you that it does have a soothing, relaxing effect without any major hangover or side effects. But kava root is not the ideal herb for everyone. Do some research before trying it, and get pure kava powder.

Wear a sleep mask.

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We sleep best in total darkness, and those little slivers of light from the streetlamp outside your window or the bright numbers of your digital alarm clock are enough to be a distraction. Simply slip on a mask and enter your own dark cocoon.

Save bedtime for relaxing activities.

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You’ve turned off the TV, now what? Read a book (but not a thriller!) or journal just before going to bed. Or, try a little yoga.

Write your worries or your to-do list.

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If your mind is racing, grab a notebook and write everything down. Write write write until you’re out of things to write about, until you’re tired, even bored – then you’ll be able to shut your eyes and sleep.

Use a pleasantly scented dream pillow.

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It sounds strange, but German scientists found that certain smells help us dream better, while other, unpleasant smells play a part in disturbing our dreams.

Slow, deep breathing.

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Before you go to bed, do some deep breathing – this will help relax you. Anytime you notice your mind has drifted away from your breath, gently bring it back. Or do this meditation lying down in bed and you’re sure to fall fast asleep.

Each week here at EcoSalon, the editors choose a post from the archives that we think you’ll love. The original post can be found here.

Images: Raul A., j/f/photos, helgasm, Aaron Escobar, buidl-lemmy, avlxyz, bedzine, Bohman, bitmask, kanko, krikit, ClatieK, nhhsp, fabaudrey, OUCHcharley, craftycrafty, tranchis, kaibara87, lepiaf.geo, Stephen Mitchell

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DISCUSSION

8 thoughts on “Can’t Sleep? 20 Natural Tips to Stop Tossing & Turning

  1. when i was a teenager, a doctor told me to do this:
    lie flat on your back, with your arms and legs not touching each other or any other part of your body. starting with the feet, think in your head the word, “warm,” while concentrating your thinking on that body part. as you concentrate on that word, that part of the body will start to feel warm. go on to the next body part, alternating sides (left foot, right foot, left ankle, right ankle, left shin, right shin, etc.), until you get up to your head – that is, if you are still awake! he told me it was a yoga relaxation exercise. this was in the ’80s, so i apologize if his information was wrong (i don’t know anything about yoga), but it does work. it is mind over matter, but it also relaxes your mind and body. the gentle and repeated concentration on just the word “warm” and the body part keeps your mind from wandering and getting caught up in thinking about problems of the day, etc. and the “warmth” you generate relaxes the muscles. i’ve been doing this ever since, not every night but on occasion, and it does work most of the time.

  2. I agree with EHAYMAN….I have been doing that same thing for the last couple of years,and it works great.A couple of things that I do different though are these.Usually you can’t sleep because you can’t stop the “wheels” in your brain from turning,your thinking about this,that,or something else.You need to focus on something else to take your mind off these things that are keeping you awake.That is where EHAYMAN’S “patterns/images” come into play.I usually see this kind of “light” while my eyes are closed,what I do is focus on this “light” and try to go deeper into the light.If you find your brain going back to the “wheel turning events”then your not concentrating on “the light” enough.It takes a little practice,but after awhile you will find that focusing on the light and going into the light,becomes easier and easier.The light will eventually turn into a dream,which starts with EHAYMAN’S patterns/images.If it isn’t working for you,maybe you are trying too hard…it has to be an “easy/gentle” type of concentration and focus.When you can go into the light by “easy concentration”,before you know it,your waking up from a great night’s sleep!Like EHAYMAN said,it sounds silly,but it is very simple to do and with practice,it becomes second nature.IT WORKS!!!
    Sweet Dreams to all!
    Zzzzzzzz……

  3. sex! It’s the ultimate sleeping pill. Ask any guy, and he’ll tell you. 2 to 3 minutes tops with his woman, and he’s ready to hit the sack, and i mean to SLEEP!

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