A 2011 analysis found no studies that are rigorous enough to provide good evidence for aromatherapy for assisting sleep. The scent of English lavender aromatherapy oil has long been used as a folk remedy to help people fall asleep. It is one of the most soothing essential oils. Try putting a lavender sachet under your pillow or place one to two drops of lavender essential oil in a handkerchief. Or add several drops of lavender oil to a bath—the drop in body temperature after a warm bath also helps with sleep. Other aromatherapy oils believed to help with sleep are chamomile and ylang-ylang.
Everyone needs sleep, but its biological purpose remains a mystery. Sleep affects almost every type of tissue and system in the body – from the brain, heart, and lungs to metabolism, immune function, mood, and disease resistance. Research shows that a chronic lack of sleep, or getting poor quality sleep, increases the risk of disorders including high blood pressure, cardiovascular disease, diabetes, depression, and obesity.
Studies have shown that classical music, or any music that has a slow rhythm of 60 to 80 beats per minute, can help lull you to sleep. In a 2008 study, students aged 19 to 28 who listened to relaxing classical music for 45 minutes before bed showed significant improvement in sleep quality. Bonus: They also reported decreased symptoms of depression.
lenetstan/shutterstockInsomniacs, prepare for the best night’s sleep ever. That’s right: No more tossing and turning into the wee hours of morning. No more counting sheep on Sunday evenings. And no more lying, wide-eyed, in the dark after waking up in the middle of the night. There’s now an easy—and expert-approved—way to fall asleep in less than a minute.
Many herbal tonics support adrenal health and help balance energy levels, which allow us to work, exercise, and digest during the day, then drop into an alpha state during the night. My favorite herb for insomnia is ashwagandha, which helps to relax the body. Try 500–1,000 mg at bedtime for 6–12 months until you re-establish a healthy sleep pattern. Other effective bedtime herbs include valerian (especially if pain is part of your disturbed sleep quality), passionflower, lemon balm, and California poppy.
The pineal gland, located within the brain’s two hemispheres, receives signals from the SCN and increases production of the hormone melatonin, which helps put you to sleep once the lights go down. People who have lost their sight and cannot coordinate their natural wake-sleep cycle using natural light can stabilize their sleep patterns by taking small amounts of melatonin at the same time each day. Scientists believe that peaks and valleys of melatonin over time are important for matching the body’s circadian rhythm to the external cycle of light and darkness.