According to the American Sleep Association, 50-70 million US adults have a sleep disorder. That’s a whopping amount of people who toss and turn every night, only to awaken the next day groggy and irritable.
If you are someone that suffers with insomnia, you may have done what a lot of people do: turn to prescription or over-the-counter medications such as Ambien or Tylenol PM. The problem with these medications is that they are not intended for prolonged use. In fact, not only can you become totally dependent on them, but they can also negatively impact your health. Extended use of Tylenol, for instance, can harm your liver.
The last thing you need when you’re not getting enough sleep is added health issues on top of already feeling awful. The much better option is to use natural remedies that can help you get a good night’s rest.
5 Natural Remedies for a Good Night’s Sleep
The following remedies have been able to help many people get a good night’s rest.
- Power Down
“Sleep is not an on-and-off switch,” says the sleep expert and clinical psychologist Michael Breus, PhD, the author of The Power of When. So many of us go, go, go all day and all night, and then we hop into bed and expect our body to just easily fall asleep. It doesn’t work that way. Your body needs time to adjust, unwind and calm down enough that sleep comes easily.
It’s important that you begin to “power down” about an hour before you lay your head down on your pillow. This hour will include any tasks needed to get ready for bed, (washing face, brushing teeth, etc.). It’s also important that you don’t watch any digital devices for that last hour. The blue light emitted from TVs and smartphones messes with our natural sleep cycle, making it hard for us to fall asleep. A much better idea is to meditate in bed, listen to music or a podcast, or read an actual book.
Oftentimes, people have a hard time falling asleep because the muscles in their body are too tense. We need to be able to fully relax in order for that sleepiness to come on. It’s a great idea to take either a hot shower or hot bath and then do some light stretching to get those muscles nice and relaxed.
- Exercise Regularly
Studies have linked exercise with quality sleep for quite some time. A study published in October 2015 in the Journal of Sleep Research showed that after just 6 months of exercising 150 minutes per week, participants reported significantly reduced insomnia symptoms. As a bonus, they also had reduced depression and anxiety symptoms.
- Keep Your Room at the Ideal Temperature for Sleeping
Many people toss and turn all night because their room is either too hot or too cold. According to the National Sleep Foundation, the optimal room temperature for sleep is between 60 and 67 degrees. Cooler temps help to reduce brain metabolic activity, allowing people to experience a normal sleep cycle. So keep your bedroom on the cool side and wear breathable clothing (or no clothing!).
- Royal Jelly
Royal Jelly is a creamy substance made by worker bees to feed their Queen Bee – hence the name Royal Jelly. Royal jelly is loaded with impressive nutrients that help the queen been live 10x longer and grow 10x bigger.
Royal jelly has also been used for centuries by people all over the world to treat a variety of health issues. And it turns out, royal jelly is a delicious way to get a good night’s sleep.
First, it keeps your blood sugar from dropping in the middle of the night. This is why many people wake up. Nutrients in royal jelly also have an ability to calm your brain chemistry. So if you’re someone who lays their worrying and feeling anxious about things, royal jelly may help calm your nerves so you can fall asleep.
If you want to start getting a good night’s sleep, we recommend you try some of these natural remedies. And if you’d like to try some royal jelly, then we recommend you try our Golden Royal Honey.
Our Golden Royal Honey not only includes Royal Jelly to help you get a restful night’s sleep, but three other powerful ingredients that can help with everything from libido problems, sperm count, hormonal issues, wrinkles and fine lines and a whole lot more.