Can’t get enough sleep? Night sweats and insomnia? These natural sleep music, aids, and tips can guide you to a better night’s rest and health. How many of us know we need more sleep? Probably most of us. Sleep helps us recover from stress, boosts our immune system, and keeps us healthy.
When the day’s stress or unhealthy habits kick in, our hope for a solid night’s sleep can be dashed. Then, we feel tired and run down. Learn how to fall asleep faster and stay asleep longer by following these tips and using natural sleep music and other natural aids. No pharmaceuticals are needed.
I know how the day’s stress can cause me to lie awake worrying. I’ve tested and tried many different things to get more and better sleep. Now, I have a great system down, and most nights get the rest my body and mind need.
If you are using sleeping pills, you may be surprised to discover the downsides of taking them. Common side effects of sleeping pills include drowsiness, dizziness, headaches, nausea, vomiting, constipation, dry mouth, and blurred vision. Also, while some people do find that sleeping pills help them fall asleep faster, many people report that they wake up feeling groggy and unrefreshed.
I love how a natural night’s sleep makes me feel energized, not more sleepy or hungover.
A Sleep Plan for Success
Start with some basic sleep hygiene:
1. If you are sensitive to caffeine, avoid it after lunchtime.
2. Stop eating 2-3 hours before bedtime.
3. Don’t watch TV before bed or use other screens.
4. Create a bedtime routine – sleep and wake up at the same time each day.
5. Keep your room cool and dark.
6. Remove electronic devices from your bedroom.
If having tried all these, you still have trouble falling or staying asleep, try the following natural sleep music, aids and tips tonight.
This blog post is for informational and educational purposes only. It is not intended to treat any health condition or to be prescriptive for anyone. Always be sure to work with your healthcare practitioner before making any changes.
Natural Sleep Music
If you’re looking for natural sleep music, you need to listen to the right music. Different kinds of sleep music are available online, but you need to make sure you choose the one that helps you personally feel relaxed and sleepy.
You could scroll through all the music on Amazon or simply try a natural sleep music app. The one I use is Calm. (See “Resources” below.) They have music for sleep as well as sleep meditations and sleep stories.
Give these favorites of mine on Calm a try:
Piano Peace – “Piano for Rainy Days,” Sleep Music
Michael Buble – ” A Lucky Day,” Sleep Story
Oren Jay Sofer – “Rhythm of the Train,” Sleep Meditation
All these can be set on a timer to turn off after a designated interval.
Natural Sleep Aids & Other Tips
Essential Oils for Natural Sleep
Besides natural sleep music, essential oils are another option for calming your mind before bedtime and promoting restful sleep.
Why Essential Oils For Natural Sleep?
There are many reasons essential oils can improve our sleep:
- They contain terpenes, which are responsible for the plant’s scents. Terpenes can act as neurotransmitters, helping regulate emotions.
- Essential oils help relieve tension, relax muscles and reduce stress levels.
- Essential oils stimulate the release of melatonin.
Find which Essential Oil Is Best For You
Lavender oil is my favorite oil for sleeping. I dap a little on most nights to help me fall asleep. Besides aiding in relaxation, lavender contains linalool, which promotes sleepiness.
If waking up in the middle of the night is your challenge, using chamomile oil can help you go back to sleep. Chamomile is also popular as a bedtime tea.
How To Use Essential Oils For Natural Sleep
You can apply a few drops of your chosen essential oils to your pillowcase. Or, place a few drops into a diffuser.
My favorite source for essential oils is Young Living. Purchase here: myyl.com/christie-kelemen.com
Legs up the Wall
Legs up the what? This activity is simply laying on your back with your legs elevated. This technique is calming to your body and initiates your relaxation response.
I use this to help me fall asleep or in the middle of the night to go back to sleep (and after a busy day at work to calm down for the evening.)
1. Lay down on your back.
2. Elevate your legs and feet on the wall or a tall stack of pillows.
3. Close your eyes.
5. Focus on your breathing.
6. Stay in this position for 20 minutes.
Other Natural Sleep Aids
- Try using a white noise machine. These devices emit a sound to mask outside noises. A fan or air filter can stand in for a white noise machine.
- Turning your air conditioner to a lower temperature can also aid your body in falling asleep. A drop in body temperature is part of the falling asleep process.
- A warm bath before bed also affects the temperature drop part of falling asleep. You are warmed up in the bath and cooled off after you get out of the tub.
So, if you’re looking for ideas on improving your sleep quantity and quality, try one of these methods. These natural sleep music, aids, and tips will help you quickly relax and drift off to dreamland.
Learn about reducing stress during the day with my post, Stress: How to Relieve it to Ease your Body and Mind.
Reduce your stress with my cookbook, Shortcut Real Food: 20-minute meals, click Reduce your stress with my cookbook, Shortcut Real Food: 20-minute meals, click here.
RESOURCES
Calm.com – The #1 app for Meditation and Sleep. Click Calm.com – The #1 app for Meditation and Sleep. Click here to learn more. to learn more.
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I’m a Certified Health Coach for highly sensitive peri/menopausal women, with advanced training in reducing inflammation and improving gut health. I clear up and sort out the nuts and bolts of an anti-inflammatory lifestyle, so you don’t have to, and hand it to you in quick and easy ways you will love. I am a highly sensitive peri/menopausal woman and am happy and thriving. You can get there too.
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