Beauty Tips: Natural Sleep Aids

Experts say the best way to tackle sleep problems is to go to bed at the same time every night; this in effect programs your body that it is supposed to sleep at a particular time. Most of us have lifestyles and responsibilities that make such a strict regimen impractical. Another 'programming' technique you might try if you have sleeplessness problems is to develop a 'going to bed' ritual, independent of an actual bed-time. That is, if you have a cup of herbal tea before brushing your teeth, or you read a chapter of a 'cozy English village mystery', make that a part of your nightly ritual. Following the same steps every night can, for some people, function in the same way that going to bed at the same time does; habituating your body to expect sleep to follow the ritual.

If daily stress is affecting your sleep patterns, try a relaxation meditation. Many commercial tapes and CDs are available that combine soothing music, nature sounds and a gentle spoken narrative that guides you through a process of visualizing yourself in some peaceful and serene environment where all your cares are washed away, leaving you refreshed and relaxed. These sessions can run from twenty minutes to an hour, at the end of which, you can easily fall asleep; some people fall asleep in mid-meditation. There are different features that may make you prefer one type of meditation over another. One might guide you through balancing your 'chakras' (an Asian name for conceptual energy centers aligned along your spine, which, when out of balance, adversely affect your health and wellbeing), while another might take you back to a happy and secure childhood memory. Try a few different varieties to find the one that works best for you.

Of course, most people think of a 'sleep aid' as a pill, or something you ingest, and there is certainly a variety of such sleep aids on the market. Natural, or herbal, sleep aids are preferable to commercial sedatives because they are not habit-forming, and will not leave you groggy and in need of a stimulant the next day.

When looking for an herbal preparation to help you sleep, look for herbs which are 'nervines' or 'sedatives'; nervines calm and tone the nervous systems, while sedatives are stronger in their effects on the nerves. If muscle tension is a factor in your insomnia, look for herbs that are 'antispasmodic'. Herbs can have one, none, or all of these properties.

Chamomile tea is the most widely recognized herbal tea, and with good reason. It has a pleasant flowery taste, and is both a nervine and an antispasmodic. Chamomile is good for sleeplessness, digestive upsets, and menstrual cramps. It is also the most readily available; you can find chamomile already packaged into teabags in any grocery store.

Skullcap is a useful herb if nervousness and stress are the cause of your sleeplessness. It is both a nervine and a sedative, and is also antispasmodic. Valerian also has these properties, and commercially available herbal sleep aids often combine these two herbs into one tea blend. Other herbs include Passionflower, Lemon Balm and Mugwort. Mugwort is excellent for nervousness and tension but must be avoided during pregnancy, as it can cause miscarriage.

Read the labels of the sleep-aid teas in the 'natural products' section of your grocery store, or purchase the herbs themselves at your local health food or new-age store, or buy them online. Make an infusion (a tea) by pouring boiling water over the herbs and allowing them to steep for ten to twenty minutes, then straining the infusion through a tea-strainer. Experiment with combinations or single herbs. You can sweeten your tea with honey or a stick of licorice (the plant, not the candy); although, you will find that many of these have a very pleasant taste and need no flavoring. Give some thought to the causes of your sleeplessness and then select the solution that fits most easily into your lifestyle. With a wide array of tools to deploy against sleeplessness, you can rest assured that you can find a good night's rest.