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Best Natural Sleep Aids

A good night’s rest can have numerous health benefits, both physical and mental. Suffering from insomnia can leave you feeling drained and searching for a remedy can be difficult. If you’re having trouble sleeping, and don’t want to resort to using sleeping pills, there are a number of natural sleep aids and lifestyle changes that could help improve your rest. Read on to learn more about the best natural sleep aids that could have you sleeping like a baby again in no time!


1. Adjust your Daily Routine


Take a look at your daily routine and you may discover what’s causing your sleeping issues. Are you under a lot of pressure or stress? Have you changed your diet or used a new medication? These factors may be affecting your sleep pattern and may be the cause of your insomnia. 


To help you get a better night’s sleep, try making these three lifestyle changes:


Avoid eating too close to bedtime. Your body needs ample time to digest your food before you sleep. The best time to eat your dinner is about 4 hours before your bedtime.


Avoid caffeine. Tea, coffee, and most sodas are full of caffeine, so avoid these drinks after lunch.


Avoid television and video games before bed. These are far too stimulating and you’ll find it much harder to fall to sleep afterwards.


2. Natural and Organic Sleep Aids


If your sleepless nights persist after you have made lifestyle changes, it may be time to try adding some natural supplements that aid sleep to your regimen. 


Here are some of the best natural sleep aids to try:


Lavender Oil: Adding a drop of lavender oil to your pillow will help you fall asleep faster and sleep for a longer time. Lavender oil also works well in the bath. Taking a long soak in the tub with the essential oil will help you fully relax before bed.


Chamomile: Chamomile can be drank as a tea, and has an amazing calming effect. Try having a cup of this herbal remedy before beet to promote a better sleep.


Chinese Medicines & Acupuncture: Both of these natural medicines can help you get a better night’s sleep. Speak to your naturopath or acupuncturist to tailor a treatment plan to suit your needs.


3. Create a Relaxing Environment


Your place of sleep is very important. You may need to transform your room into a more relaxing environment to help you sleep. Keep your room uncluttered with minimal distractions, and dedicate it to its purpose… sleep!Don’t watch TV or work in your bedroom, as this can confuse your brain when it becomes time to sleep. Instead, assign another room in your house for these activities.


Set your thermostat for a comfortable temperature that’s conducive for sleep, and wear comfortable, loose fitting pajamas. It’s also best to sleep in a quiet, dark room, but this isn’t always easy to achieve. If light and noise are an issue, a quick fix is to sleep with earplugs and a sleeping mask. 


4. Mind, Body and Spirit


It can be difficult to properly wind down from a busy, stressful day. Fortunately, there are three quick relaxation techniques that can help you transition into a more relaxed state and prepare you for sleep.


Meditation: You can practice this in bed before you sleep and it will help you drift off. You’ll be able to forget about your day and allow your mind to fully unwind.


Yoga: There are number of gentle yoga styles that focus on light stretching and breathing techniques. These only take 10-15 minutes and can be done just before bed.


Relaxation Recordings: You can also listen to relaxation recordings to help you get to sleep. These range from soothing music tracks to the sounds of ocean waves. These sounds have a particularly relaxing effect and will also help you sleep more soundly.


A good night’s sleep helps to keep you healthy by giving your mind and body time to replenish. Follow these strategies to help you sleep well and wake up each morning feeling refreshed and ready for the day ahead!  


If you are looking for a naturopath in the Pickering region, contact Dr. Cecilia Ho today. Dr Cecilia Ho can work with you to plan a treatment that best suits your need. Call Dr. Cecilia Ho at 905-492-8688 to learn more about how alternative medicine can improve your health. 



Dr. Cecilia Ho


780 Kingston Rd
Unit B10
Pickering, ON
L1V 0C5




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