Natural Sleep Aids

 

 

Natural Sleep Aids.

 

And here we are again at Sweet Blog, the sweetest blog online.

The place to be for all fans of the 'Home Concept.' 

 

Today, due to several questions from our readers, we will address one of the most significant issues in every home - the sleeping environment within it.

 

There is a well-known quote:

"My mom told me to follow my dreams - so I took a nap."

 

And now, seriously - The considerable contribution of quality sleep to our physical and mental health has been proven by countless studies. Some will even jokingly claim that in light of its enormous effects on athletes' performance in sports competitions, It is not clear why sleep is not on the list of prohibited substances.

And yet, more and more people struggle to get proper sleep time, an action that, as mentioned, is critical for their health and daily functioning.

You can read more here about the devastating consequences of sleep disorders on your daily functioning.

 

This article will review everything related to sleeping within your home space:

What are the challenges and problems, and how can you improve them and move towards quality sleep within your home?

The article's structure will be presented in the form of a sleeping challenge versus its solution.

The scope of the discussion will be quite broad, from physical and medical aspects to mental and social ones.

 

As always, later in the article, there will be a refreshing infographic presentation and a video summarizing its content for you.

 

'Natural Sleep Aids.'

Hop on.

 

 

1. Physical sleeping Environment.

 

There is a quote attributed to the fashion Icon Gucci:

'Quality is remembered long after the price is forgotten.'

 

An intuitively accepted fact is that the quality of your Bedding (mattress, bed, etc.) is critical to the quality of your sleep.

Therefore, first and foremost, you must ensure you have the most appropriate "Sleeping tools" (within your budget, of course). 

Although the mattress and bed market is quite huge, and the variety will blow your mind, these products must be adjusted in the most personal and suitable way for your preference.

That is why the large selection mustn't confuse you, and after a thorough examination, You should be able to choose the most suitable ones.

You can read more here and here about the best way to choose a mattress and Bedding.

Don't be shy. You must conduct the most in-depth physical and personal tests. Your sense of comfort while lying on the bed should be your top priority, And if that means you have to take a nap in the middle of the store - So be it!

By the way, And our deepest apologies to all online mattress store owners - We do not recommend purchasing a mattress online. Unlike most products, we believe you must physically feel your bed in the most intimate sense before buying. 

 

How does it feel?

 

Another essential aspect is an ideal sleeping environment.

 

Your sleeping environment is basically a space of four walls known as a 'Bedroom.'

The more your sense of comfort in that room increases, the more ideal your sleeping environment will be.

 

But let's be honest. There isn't a one-size-fits-all-magic-solution when creating an ideal sleeping environment:

Some people will need environmental adjustments in light of the Feng Shui style to help them sleep better. It will probably involve creating a darker space. For others, it will be sealing against external noise. And some will prefer lowering the room temperature and taking a warm bath - Each person and their own personal preferences.

The guiding principle is to create a better sleep-supportive physical home environment than the one you currently have - It's one of the best natural sleep Aids.

The way to do so should include preliminary research that will isolate those areas within your bedroom that need improvement and offer them a proper design solution.

By doing this, you will Significantly improve your physical sleep environment.

 

So now, after we understood (the obvious, we should note) that the road to better quality sleeping begins with improving your bedding environment, it's time to move to the next step.

 

 

2. The Battle Of The Mind.

Stephen Covey once said:

'mind over mattress.'

 

There is no need to expand on an overactive brain's enormous effect on insomnia (a common sleep disorder). We all experience it. You don't need to be a rocket scientist to figure it out.

Just try to remember the last time something was disturbing your mind. Were you able to sleep well?

An overly active mind will prevent you from being able to relax, which is especially necessary for a good night's sleep.

Here, you can read more about why your brain won't stop talking to itself - Something that will surely disturb your sleep.

 

A chattering brain disturbs sleep

 

We've talked enough about the problem. Well, What about a solution?

We wouldn't be honest if we claimed there is a magic solution for a chattering mind or nagging thoughts that disturb sleep. And anyone who unequivocally states otherwise is probably trying to sell you something (Don't buy!).

With that being said, we have some ideas that might help you and be worth checking out. 

 

Gillian Flynn once said:

"Sleep is like a cat: It only comes to you if you ignore it."

 

Without pretending to be a fussy new age spiritual teacher, Yet, So many lies in the broader contexts of this quote.

You will frequently hear profound sayings that resistance (in the sense of lack of Acceptance) is the root of all suffering.

Just as Ram Dass argued:

"The resistance to the unpleasant situation is the root of suffering." Some will even argue that Acceptance Is the Key to Happiness.

In the very act of non-acceptance, your brain creates a state of disharmony, which inevitably leads to an unpleasant feeling.

When something unpleasant happens, you, If you're not particularly lazy, do everything in your power to improve it. However, unfortunately, you are still failing - will worry/beat yourself/get angry/whining - Change the unwanted outcome?

Of course not.

The only thing actions like these (known as "resistance/lack of acceptance") will do is frustrate you even more.

You must have heard Buddha's famous story about the 'second arrow.'

Buddha once asked his student:

'If an arrow strikes a person, is it painful? Is it even more painful if a second arrow strikes the person?'

After the student did not fully understand his teacher's intention, he received an answer:

In life, we can only (sometimes) control the first arrow. However, the second arrow is our reaction to the first. The meaning of the second arrow is entirely optional, and it is in our hands.

Once the outcome is clear and unchangeable, there is no point in hurting yourself again with another arrow. Breathe, regroup, and move on as many times as needed.

Read more here about 'Second Arrow Syndrome: How We Multiply our Own Suffering, and How We Might Avoid It.'

 

As mentioned before, as long as you are not particularly lazy, ultimately, you will get things done even if sometimes it will require a little more time than usual.

And yet, most of our disturbing thoughts deal with issues that are no longer relevant at the practical level and which we have no control over.

This unaccepting conversation going on in your chatty mind from aspects of concern over which you have no control ("Is Elizabeth mad at me? She made a weird face this morning at the office?" "What about my rent in ten months, will my landlord raise it in our next contract"), through irrelevant perfectionism ("I'm sure I could have presented my morning presentation better. I can forget about my promotion"), Ending with self-flagellation without any purpose ("I'm not a good father, I'm fed up with myself").

All these aspects have a common denominator - Thinking (Obsessively and exhaustingly, it should be noted) about them at this particular moment will contribute nothing as far as finding practical solutions.

If you have an issue in your work with Elizabeth, approach and politely ask her.

Your apartment contract for another ten months is not open to any practical negotiation at the moment. There is no point in worrying about it so early in advance. It does not contribute to anything.

Regarding your morning presentation - Next time, be better prepared if you have doubts about your job performance.

If you think you are not a good father, go to a professional specializing in parenting and see what you can do to improve.

 

The guiding principle is that the non-accepting/harmonious thought only exhausts you and, above all, distracts you from finding more accurate and effective solutions for your problems.

In her latest book - "A Mind at Home with Itself" - The Wonderful Byron Katie Will do you wonders. Please do yourself a (huge!) favor and read it.

 

Now, you must be asking how all of this relates to your sleep.

In fact, the only solution against the rising flow of thoughts is to treat them like clouds - just let them pass you by without engaging/getting attached.

We are well aware this may sound particularly difficult. But it isn't. You think it is not easy because you link this simple act with your human will to see immediate improvement results. That's not the way things work. The process itself is pretty simple. And as for the results - Give it some time.

An interesting trick in this context is to place a question mark combined with a smile instead of an exclamation mark at the end of each thought.

"I'm not a good enough of a father" = self-beating/frustration/an exhausted and confused brain that doesn't stop chatting with itself = sleep disorders.

"Am I not a good enough father? (with a smile that combines supercilious) = an amusing thought that passes quickly without leaving a memorable mark = happy snorts.

 

These are just simple examples of the Letting go of thought technique instead of struggling with them.

And again, to all the perfectionists' anxious people among you, remember - the things supposed to be done will eventually get done at the end of the day - chill, please!

Don't mistake this technique for overlooking. It's supposed to help you be practical and calm right now for this particular moment (which is the only one that exists, by the way) - and thus get some sleep.

And besides that, a little nonchalance and easygoingness never hurt anyone. Think about that for a moment.

Another excellent tip in this regard is to try to meditate in a technology-free environment about twenty minutes before your bedtime. It will help you immensely with calming your mind, which will inevitably help you fall asleep more smoothly.

Those are some great natural sleep aids. Use them wisely.

 

 

 

3. Technology.

 

Leon Kass once said:

"Many people recognize that technology often comes with unintended and undesirable side effects."

Indeed, along with the enormous benefits of technological advancements, it still brings considerable challenges.

 As is well known, the main one is the loss of human dimension - We communicate using screens only. We express emotion through engineered likes, and sophisticated algorithms make us feel loved due to the bounce of personalized content at exact times (A second before you want to stop your endless scrolling).

In terms of scope use, some may even argue that technological advance, reflected in the obsessive use of technological equipment (smartphones, for that matter), is much more addictive than heroin and meth. You may be surprised to hear, but there are currently New Studies comparing smartphone use to cocaine Addiction.

In light of this, and further to what was mentioned above regarding the importance of a calm and peaceful mind for good sleep - it is clear how much technology can be a factor in sleep disorders.

Be honest for a moment. How often have you scrolled aimlessly on your smartphone screen until the middle of the night without realizing what you're looking at?

Rest my case, your honor.

Undoubtedly, the wise use of technology in all its components can serve as an excellent component in your efforts to obtain more effective natural sleep aids.

 

Aimless scrolling disturbs sleep

 

This phenomenon is so common it even received an official name:

"revenge bedtime procrastination" - the decision to postpone your sleep due to mental stress and the lack of free time during the day. A kind of not healthy compensation ("revenge").

And what better "better" way to do that than mindlessly scrolling on your smartphone?

The brilliant software developers of the big tech companies are fully aware of these phenomena, and that's why they developed sophisticated algorithms that will uniquely characterize you and your content preferences very quickly. Thus tempting you to keep scrolling without being able to put the freaking phone down. Big bucks are invested in it.

The problem with continuous scrolling is not only wasting time that should have been devoted to sleep. It is much more severe - following the exciting content of social media, your heart rate and adrenaline may increase, and with them, your emotional state becomes a roller coaster. And how on earth will you fall asleep like that?

Try to think about it this way - what puts you to sleep faster, a Mike Tyson fight or a documentary about the Austro-Hungarian dynasty?

Exactly.

By the way, don't even get us started with the "blue light" radiating from these screens, which will disturb not only your sleep but also can harm your health.

 

Now that we have somewhat understood the problem, what about the solution?

Well, like many other things in life, the solution is quite simple as far as theoretical discourse is concerned but quite complex to execute:

Once you have decided (and you must decide!) about bedtime - Ensure your phone does not enter the room half an hour prior to that. Plain and simple!

The same goes for the TV in your bedroom (you don't have to take it out of the room. turn it off, and put the remote away).

Your half-hour before bed should be completely screen-free!

Two more tips on that matter.

One, ensure to charge your phone outside of your bedroom. That way, you will be much less tempted to use it.

Second, conduct some deep mental work by deeply recognizing that your bedroom's sole purpose is to serve as a free space for relaxation and a technology-free zone. This psychological insight will help you in the mental war against the temptations of technology.

These actions, along with all those natural sleep aids mentioned above, will help you relax properly - something that has been proven critical regarding falling asleep more smoothly. 

 

4. Better Time Management.

 

Regarding better time management, first and foremost, you should read the relevant article from our sweet blog.

You must be asking how time management is related to better quality sleep within your home.

Well, If you are not aware of how your day should be conducted and when you are supposed to go to sleep, you will be in serious trouble when it comes to sleeping smoothly.

Manage your day so that the time you are supposed to sleep will be the time you are most physically exhausted.

An unnecessary afternoon nap that will keep you up at night - Out!

Eating too heavily close to sleep, which will weigh you down and prevent you from falling asleep - Hell no!

Aerobic exercises near your bedtime that will raise your heart rate to such a level that it will take time to 'relax,' and thus, your sleep will be disturbed - Think again!

Caffeine/alcohol before bed - A big no-no!

Taking care, close to sleep, of work or family matters which can be done earlier in the day - Not very wise.

Try to create a relaxing sleep ritual that includes reading/listening to relaxing music as close as possible to your bedtime.

 

Manage your time wisely!

 

The guiding principle is planning your day's activities to bring you to sleep when you are as relaxed and tired as possible. And although it sounds very "cold" and technical - It definitely can be done - a little strategic thought, and you're all set.

When talking about natural sleep aids. It's the first thing that comes to mind.

 

5. Medical Reasons.

 

Disclaimer:

Under no circumstances do we pretend to be a medical source that provides medical recommendations. Our sole purpose is to discuss things we believe are essential in this context.

 

Despite our goodwill and everything stated above, medical reasons are sometimes the source of the problem, making it difficult for you to get a good night's sleep. As such, their solution is only in the hands of your doctor.

Medical reasons that may be responsible can be related to Neurological problems, diabetes, kidney disease, problems with breathing, vascular issues, and even mental challenges.

And although we do not despise spiritual tools, God forbid, no matter how much meditation you practice, if you have kidney problems for the sake of argument, things will not work out without proper medical treatment. If this is the case, your only solution is to contact your doctor and talk to him about it. As a professional in the field, he is your only go-to guy in cases like these.

 

 

 

 

Go see this dude!

 

The medical field of treating sleep disorders has developed enormously, And doctors have a variety of tools with which they can help you. Sophisticated sleep labs, which you've probably heard of, are just one of them. 

Indeed, this paragraph is slightly different from our article's general concept - 'Natural Sleep Aids' - but sometimes, there is no other choice. And who knows, maybe your doctor will decide to go for a more 'natural'/ alternative way to treat your sleep problems.

 

 

In conclusion, we hope this article - 'Natural Sleep Aids' - will help you to some extent in improving sleep in your home.

And if you've come this far, remember to jump to our collections page.

What are you waiting for?

 

 

 

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