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, in response to numerous queries from our readers, we're diving into one of the most crucial aspects of every home - the sleeping environment.

This is where Sweet Blog comes in, serving as a valuable resource for all your 'Home Concept' needs.

There is a well-known folk 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 even jokingly claim that in light of its enormous effects on athletes' performance, 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 in their homes, 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 is packed with practical solutions to help you overcome them and pave the way for quality sleep in your house.

The article's structure will be presented in the form of a challenge versus solution. This means we will first discuss the common sleep challenges people face at home and then provide practical solutions to overcome them, ensuring you have a clear roadmap to improving your sleep quality.

The discussion will cover a wide range of topics, from the physical and medical aspects of sleep to the mental and social ones, ensuring you have a comprehensive understanding of sleep and its impact on your health. You'll be well-equipped with the knowledge you need to make positive changes.

 

'Natural Sleep Aids - Ultimate Tips for How to Sleep Better.'

Hop on.

 

 

 

1. Physical sleeping Environment.

 

 A famous 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). 

While the mattress and bed market may seem overwhelming, remember that these products are not just items but tools that can be personalized to your unique preferences.

This personalization empowers you to make the best choice for your sleep, putting the quality of your rest in your hands.

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 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! Your comfort is not just important; it's the most essential factor in your decision. Thorough testing will ensure you make the right choice.

By the way, and our deepest condolence to all online mattress store owners out there, 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. This physical testing is not just a suggestion; it's a crucial step in achieving your satisfaction and peace of mind.

There is no doubt that this is one of the best natural sleep aids out there.

 

How does it feel?

 

Another essential aspect is an ideal 'sleeping environment,' which includes factors such as temperature, lighting, noise level, and comfort of your Bedding.

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

As the sense of comfort in your bedroom increases, your sleeping environment will improve accordingly.

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, a traditional Chinese practice that aims to harmonize individuals with their environment to help them sleep better.

This might involve creating a darker space, adjusting the bed's position, or incorporating certain colors or materials. For others, it will be sealing against external noise. Some will prefer lowering the room temperature and taking a warm bath. Each person has their own personal preferences.

Remember, the goal is to create a sleep-supportive home environment that is better than your current one. This is not only achievable, but it's also one of the most effective natural sleep aids available to us. So, let's embark on this journey to better sleep together, knowing that these steps are tried and true.

Doing so should include preliminary research, such as checking for drafts, measuring the room temperature and humidity, and assessing the noise level that will isolate those areas within your bedroom that need improvement and offer a proper design solution accordingly.

Now, after figuring out (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.

 

On to the next one on our 'Natural Sleep Aids' tip list.

 

 

2. The Battle Of The Mind.

Stephen Covey once said:  

"mind over mattress."

 

The impact of an overactive brain on insomnia, a common sleep disorder, is a shared experience. You don't need to be a rocket scientist to figure it out. We all go through it.

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

An overly active mind prevents relaxation, 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?

It would not be entirely honest to claim 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 guru, Yet So many lies in the broader contexts of this quote.

You will frequently hear profound spiritual statements that Resistance (in the sense of lack of Acceptance) is the root of all suffering.

Just as 'Ram Dass' (the famous American spiritual teacher) 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 make things better. Unfortunately, if you are still failing to work things out. Will worry/beat yourself/get angry/whine - Can change the unwanted outcome?!

Of course not.

Actions like these, better known as 'resistance/lack of acceptance', only serve to frustrate you further. Letting go of this resistance can bring a sense of relief.

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

Buddha once asked his student:

'Suppose you were hit by an arrow; Would it be painful? How about the second arrow?'

After a moment of awkward silence on the part of the student (because he did not fully understand his teacher), 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.'

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

This 'Unaccepting dialogue' going on in your chatty mind moves 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 demonstrated 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").

The above examples have a common denominator - Thinking (Obsessively and exhaustingly, it should be noted) about them at this specific moment, will contribute nothing as far as finding practical solutions.

If you have a work issue with your colleague Elizabeth, approach and politely ask her.

Your apartment contract for another ten months is not open to any 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 in order to improve.

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

It is highly recommended that you read a bit more about the subject.

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, on God's green earth, all this relates to your home sleep?!

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

An interesting trick in this context is to place a question mark combined with a little 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/Self-acceptance) = an amusing thought that passes quickly without leaving a memorable mark = Happy snorts.

These are simple examples of the letting go of thought technique instead of struggling with it.

And to all the perfectionists and anxious people among you, remember - In ninety-nine percent of the cases, the things supposed to be done will eventually get done. Rest assured that three months before your apartment contract expires, everything will be ready for signing a new one - it's in your nature!

Chill, please!

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

And besides that, a little nonchalance and easygoingness never hurt anyone. 

Another excellent tip is to meditate in a technology-free environment about twenty minutes before 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.

 

On to the next one on our 'Natural Sleep Aids' tip list.

 

 

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/useless 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/peaceful mind for good home sleep - it's quite 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 fancy name:

"Revenge bedtime procrastination" - the decision to postpone your sleep due to mental stress and lack of free time during the day. A kind of unhealthy compensation ("revenge").

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

The brilliant software developers of the big tech companies are fully aware of these mental loopholes, and that's why they developed sophisticated algorithms that will uniquely characterize you/your content preferences, 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's much more severe - following the exciting content of social media, your heart rate and adrenaline may increase. With them, your emotional state can turn into 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 your sleep and 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 before 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, 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 technology's temptations.

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

 

On to the next one on our 'Natural Sleep Aids' tip list.

 

 

4. Better Time Management.

 

You might be wondering how time management is related to better quality sleep. The truth is that a well-structured day can lead to a more restful night. Without this understanding, you may find yourself struggling to sleep peacefully.

Understanding how to structure your day and when to schedule your sleep is crucial for a restful night. Without this knowledge, you may find yourself struggling to sleep peacefully.

This is where the importance of time management for sleep quality becomes clear.

When you manage your day effectively, you can ensure that the time you set aside for sleep aligns with when you're most physically exhausted. This can help you avoid the pitfalls of poor sleep caused by mismanaged time.

Pretty clever, isn't it?

Ready for some practical tips? Let's dive in and see how you can improve your sleep quality with simple, doable strategies:

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

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

3. Aerobic exercises near bedtime that will raise your heart rate - Think again!

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

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

 

To sum it up, Try to create a relaxing sleep ritual that includes reading or listening to relaxing music as close as possible to bedtime. This will help you unwind and prepare your mind and body for a restful night's sleep.

 

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.

It's usually the first thing that comes to mind when discussing natural sleep aids. 

 

On to the next one on our 'Natural Sleep Aids' tip list.



 

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 your problem, making it difficult for you to get a good night's sleep. However, the relief is in sight, as the solution lies in the capable hands of your doctor, who can guide you towards a better sleep.

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 mock spiritual tools, God forbid, it's important to understand their limitations. 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.

It is a natural sleep aid that is quite intuitive, it should be noted.

 

 

 

 

Go see this dude!

 

The medical field of treating sleep disorders has advanced significantly, equipping doctors with various tools to assist you. Among these, sophisticated sleep labs, a term you may have come across, are just one example of the resources they can utilize to provide the best care, giving you the assurance that you are in good hands. 

While this paragraph may deviate slightly from our article's main focus on 'Natural Sleep Aids,' it's important to note that sometimes, there are alternative options. Your doctor might consider a more 'natural' or alternative medical approach to address your sleep problems, giving you a broader range of potential solutions and empowering you to take control of your health.

 

 

In conclusion, we hope this article - 'Natural Sleep Aids - Ultimate Tips for How to Sleep Better' - will help you to some extent in improving sleep in your home. And if you have any more questions on the matter, please feel free to reach out.

 

 

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