A soothing warm bath one hour before bed will relax you and help you feel drowsy.
Don't try to fall asleep immediately after bathing, because warm water will raise your body temperature and cause irritation to your body.
After bathing, you may feel drowsy as your body temperature returns to normal.
How can a warm bath help you sleep better?
Warm water will relax your major muscle groups, help your circulatory system, and raise your body temperature.
About an hour after bathing, when your core body temperature returns to normal, you will still feel relaxed and comfortable, and your body will be ready to fall asleep.
Creating a peaceful bathing experience is both relaxing and enjoyable. To create a relaxing bathroom environment, please light candles and use dim lighting in the bathroom.
Try sesame oil or frankincense. Play some soft, quiet music and enjoy the peaceful atmosphere. Another way to make your bath special is to add herbs to the water.
Blend herbs to take advantage of the relaxing properties of herbs. Put the sachet in the bathtub while filling and place it under hot water while soaking.
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Relax in the bathtub while enjoying the fragrance of herbs. Some comforting herbal attempts are lavender, chamomile, peppermint, passionflower and lime blossom.
There are many aromatic oils on the market that can be used to relax the body and mind. After filling the bathtub, add approximately 4-5 drops of essential oil to the bathtub.
When deciding which essential oil to use, try relaxing baths with rose, chamomile, lavender, hops, ylang-ylang, vetiver or orange blossom.
Bath powder is the third option for enhanced functions that can be added to the bathroom. This bath powder formula should be added to the water while filling the bathtub.
Milk & Honey Bath Powder
½ cup honey
3 cups powdered milk
Lavender buds
Preparation
Mix all ingredients well in a large bowl.
Add several tablespoons of the milk bath to warm water in the tub. Store any remaining mixture in a sealed container.
Bathing time is a great way to stimulate relaxation and sleepiness. Try various herbs and oils to find the one that suits you best.
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C. Herbal Therapies and Supplements
1. Your Body's Natural Hormone
Melatonin (chemically known as 5-methoxy-N-acetyl tryptamine) is a natural hormone found in the body.
The pineal gland is a small organ in the center of our brain that secretes melatonin at night to help our body maintain a sleep schedule.
The body's internal biological clock that tells us when to sleep and when to wake up is the body's circadian rhythm.
This rhythm is regulated by melatonin. Darkness stimulates the pineal gland to release melatonin, while light inhibits the release of melatonin.
Researchers have found that with age, the release and production of melatonin in the pineal gland slows down.
This explains why young people are more likely to have sleep-related problems than old people.
Scientists have synthesized natural melatonin, which is now available as a supplement over the counter.
No prescription is required and can be purchased at pharmacies and health food stores in the United States.
Melatonin is not regulated by the Food and Drug Administration (FDA) or any other government agency.
Because it is naturally present in certain foods, the American Dietary Supplements and Education Act of 1994 allowed it to be used as a dietary supplement.
Melatonin has been shown to be effective when used to treat sleep problems.
The two sleep conditions where melatonin supplementation is most helpful are jet lag-related insomnia and delayed sleep phases.
How much melatonin should you take?
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Everyone should start with a small amount of melatonin (about 1 mg) and increase the dose if necessary.
Melatonin comes in pill form, usually ranging from 1 mg to 3 mg.
When should you take melatonin? For maximum effect, take melatonin half an hour before going to bed.
If you sleep regularly at night, you should not take melatonin during the day because it affects your circadian rhythm.
If you sleep during the day and work at night, the situation is just the opposite.
If you want to avoid jet lag when traveling across multiple time zones, take one dose before the flight and the second dose 30 minutes before bedtime.
As with any supplement, there are several things to consider.
Although melatonin has been used for a long time without problems or side effects, it has not been approved by the FDA and is not subject to supervision by any regulatory agency.
Anything you eat that is not approved by the FDA does not have an approval seal on the safety or purity of the supplement, and the effectiveness of the product cannot be guaranteed.
Another problem is the lack of research and information on drug interactions.
If
you
have
diabetes,
depression,
autoimmune
disease,
epilepsy,
lymphoproliferative disease, leukemia or are taking melatonin inhibitors, please consult your doctor before taking melatonin.
This product is for adult use only and should not be used by children, adolescents, or pregnant or breastfeeding women.
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Chamomile, commonly known as "chamomile", is native to southern and central Europe.
This flowering plant is now widely grown in the United States, Argentina, Australia, Egypt and North Africa.
The dried leaves and flowers are used as tea, which can be placed in tea bags or used as loose tea.
Chamomile has been used as a sleep-promoting supplement for centuries. One of the benefits of using chamomile as a sleep aid is that it does not take long to be effective.
Chamomile can be used to treat anxiety and insomnia on the spot.
There are several ways to use chamomile. It can be placed in an envelope under the pillow.
Try to make tea and drink it 30 to 45 minutes before going to bed.
Chamomile is the most effective for treating temporary (or mild) insomnia. The natural chemical substance in chamomile that promotes drowsiness and promotes sleep is called chrysin.
Chrysin is also found in Passiflora incarna, another herb that helps sleep and relieves anxiety.
If you find that insomnia is caused by congestion and/or allergies, chamomile can be used as an antihistamine to reduce allergic swelling and help you sleep better.
However, chamomile can cause allergic reactions similar to ragweed and other plants of the same family (such as aster or chrysanthemum). Avoid taking chamomile if you have these allergies.
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Chamomile Tea Recipe (one serving)
1 cup water
1 teaspoon dried chamomile flowers
lemon juice
honey
Preparation
Add the chamomile to boiling water either using a tea infuser or directly into the water. Cover and boil for 35-40 seconds. Remove the saucepan from the heat and let the tea steep for one minute. If using loose tea, remove with a strainer. Serve with honey and a twist of lemon. For an added calming effect, use a few leaves of Lemon Balm, also called Melissa officinalis, instead of the lemon juice.
3. The Calming Properties of Lavender
Lavender originated in the western Mediterranean, and it is believed that the Arabs were the first to domesticate flowering shrubs.
Later, the Romans spread the cultivation and cultivation of this plant throughout Europe.
Pilgrims brought lavender to the United States. Lavender was also one of the first plants introduced to Australia in the 19th century.
Many herb gardens contain lavender grown in gardens or containers. Lavender grows in slightly alkaline soil, in a sunny, well-drained place. Lavender essential oil can be used as a sedative to calm the central nervous system, making it very effective as herbal remedy for insomnia.
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Dried flowers and leaves can be used to brew tea, or essential oils can be extracted from plants.
Essential oils can be applied to the skin as a muscle relaxant or inhaled in aromatherapy. Since the feet are called an area of the body that can quickly absorb topically applied products, massaging the feet with lavender oil will have a calming effect.
Essential oils can be evaporated in an evaporator or added to a warm water bath and inhaled. You can also make a bag of dried leaves and flowers, sprinkle it with lavender essential oil, and place it under the pillow.
Some people who apply lavender topically experience allergic reactions when the essential oil comes into contact with the skin. Before using the full application, always perform an allergy test on a small area of skin to assess sensitivity.
It is also important to note that not all lavender species have the same calming effect. For example, Spanish lavender is used for conditioning and awakening the body.
Lavender & Mint Tea (one serving)
1 teaspoon fresh lavender flowers (or ½ teaspoon dried) 1 ½ - 2 tablespoons fresh mint leaves (or 2 teaspoons dried) 1 cup water
Other herbs like rosemary, lemon balm or lemon verbena, or rose geranium for added flavor
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Using a teapot, mix the lavender and mint. You can use a tea infuser or simply add the loose leaves and strain it later. Add boiling water and let it steep for five minutes.
Handmade Lavender Sachet
Dried or fresh lavender
Lavender oil
A cloth or handkerchief
1 large needle to fit a ribbon, 1 regular sized needle Thread, ¼” wide ribbon
Preparation
1. Prepare your handkerchief by folding in half, then folding in half a second time, creating a pouch. If you prefer a crisp look, iron the edges.
2. Using the threaded needle, sew three of the four sides.
3. Fill the pouch with lavender through the unsown side. Use enough of the lavender to fill the pouch, but don’t overstuff it. The final product will resemble a bean bag. Add approximately 8-10 drops of essential oil to the dried lavender.
4. With the larger needle threaded with ribbon, loosely sew the open side to keep all of the sachet contents inside.
5. When sealed, knot the ribbon and enjoy your homemade sachet!
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4. The Medicinal Use of Valerian Root Valerian, also known as "valerian root", is considered to be one of the most effective natural remedies for insomnia.
To see the benefits of valerian root, you need to take this herb regularly for about a month to see the effect.
After taking valerian root for about a month, you will find that it can promote relaxation and deep sleep.
Valerian root blooms in late spring and is usually found in wild grasses and wastelands.
Rhizomes and roots are part of plants and are used in most herbal medicines.
In most cases, valerian root is harvested in September and dried to make widely available herbal products. At the Nestlé Research Laboratory in Switzerland, researchers P.D. Leatherwood and F. Dr. Chauffard determined that the effective dose of valerian as a sleep aid is 450 mg.
Higher doses are amazing, but not more effective. Leatherwood also found in a separate study that valerian root is not only effective as a relaxant, but also improves sleep quality.
It is understood that the effect of valerian root on the body is similar to benzodiazepines, which is a component of Valium™.
One of the advantages of valerian root over other tranquilizers is that it does not appear cloudy or groggy the next day.
It is said that the name Valerian root comes from valerian root, but it is important to note that they are completely chemically different and should not be considered related.
Prescription sleeping pills may be toxic, but valerian root is neither toxic nor toxic.
It can hinder the ability to drive or negatively affect alcohol.
Valerian root is used to relieve anxiety and as a tranquilizer to promote restful sleep.
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Herbalists sometimes recommend using fresh valerian root on the extract because it may have a delayed stimulant effect in some people.
Depending on the chemical composition of your body, valerian root sometimes produces an initial calming effect, and then it provides an energy boost a few hours later, which is obviously not an ideal property when used as a sleep aid.
Fresh valerian root is unlikely to cause delayed excitability.