Remedies for a Good Night's Sleep

Experiencing an occasional night of sleeplessness may not have an effect on daily performance; however, when it continues for several nights, it can affect your personality, productivity levels, mental health and may cause problems in relationships. The average adult requires seven to eight hours of sleep each night. It is possible to get a restful sleep without the use of narcotics or drugs.

Avoid Stimulants

• Caffeine, chocolate, alcoholic beverages and carbonated soft drinks are stimulants that should be avoided in the evenings. Each contain caffeine, sugars or chemicals that may have an effect on how you relax and think.

Relax

• Train your body to know when it is time to wind down by taking a warm bath an hour before bed. The bath will ease your body into restfulness. The use of aromatherapy oils or an herb sachet in the hot water can induce relaxation. Some recommended herbs are lavender, mint or passion flower. Rose, lavender or chamomile oils added to the bath water provide a soothing effect.

Routine

• A bedtime routine gives your body and mind the consistency necessary to condition the sleep-wake cycle. Waking up each morning, weekends included, at the same time aides in establishing a regular sleep schedule. Daytime naps should be avoided or limited to a half-hour mid-afternoon nap.