Being disturbed in the middle of the night by noisy neighbors and housemates can interfere with your healthy sleep cycle. And when you are trying to go to sleep, the relative quiet can make every sound seemed louder. There are several machines on the market to help cover up the noise, but if you prefer the sounds of a fan without being chilled by the breeze from the fan, the Sound Conditioner SleepMate White Noise Machine can be an effective solution. It creates a soothing and consistent sound of white noise, and sounds like a perfectly designed and maintained fan. Unlike many sound machines, the Marpac 980 produces the sound originally, so there is no need for annoying loops. It is effective at covering up background noise including noise from neighbors, blaring TVs and stereos, a snoring partner or housemate, and street sounds. It has padding on the bottom to prevent vibrations.
While many people choose to go to the doctor for a prescription sleep aid when they are having problems sleeping, there are much safer and more economical solutions. One of the most economical solutions is the HoMedics SS-2000 Sound Machine, which costs less than a typical prescription sleep medication. It is designed for people who have trouble going to sleep, or staying asleep all night due to noise. With six natural sounds to choose from, it is likely that one will be soothing for you. The sounds include the ocean, rain, rain forest, summer night, waterfall, and heartbeats.
What is Aromatherapy?
Aromatherapy is a form of integrated or alternative medicine that uses an aromatic compounds to alter the mind and mood, and improve the cognitive function and health of its user. Aromatherapy works both psychologically and physiologically to reduce stress, provide headache relief, improve sleep, boost mood, regulate hormones, relax muscles, improve the immune system, improve blood circulation, and heal skin diseases. Aromatherapy has been used for at least nineteen hundred years by countless cultures.
Benefits of Aromatherapy
Scientific research at leading universities in Japan and the United States has shown that aromatherapy has therapeutic benefits. Aromatherapy in itself does not cure any condition, but it does help the body to restore balance and cure itself by reducing stress and improving immune response. There are two ways in which aromatherapy works. The aroma influences your brain and limbic system when you inhale. The other is by working synergistically with your body to overcome stress, allowing your body to naturally heal itself.
When you sleep better, everything in your life seems better. The everyday stresses of life are manageable when you get enough sleep, and your body is able to heal itself and your entire body functions better. Aromatherapy is an effective part of a comprehensive plan to improve your sleep quality.
Aromatherapy materials, like any bioactive substance, should not be used by pregnant and lactating women. There is a chance that the oils can interact with medications or can cause allergic reactions. It is best to try a dab on your skin to test for allergies. Very few essential oils can be swallowed, so do so only under the advice of a competent aromatherapist or naturopathic physician. Keep these substances out of the reach of children.
Can Aromatherapy Help You Fall Asleep?
Aromatherapy has long been used to induce sleep and to increase the quality of sleep. It is much safer than prescription medications, and rarely has side effects. It may take some experimentation to see what works for you, since some aromas are calming for one person but relaxing for another person, and odors that you do not like will generally not bring about good results, or may take time to bring about the desired results.
Aromatherapy Oils for Sleep and Stress Relief
Aromatherapists are trained to know the effects of all the essential oils, and the following ingredients have long been used to bring about calmness, overcome stress, soothe nerves, bring about relaxation, prevent insomnia, and ease migraines. Look for professional blends with one or several of these ingredients:
Aromatherapy for Insomnia
- bassilicum (Ociumum bassilicum),
- bergamot (Citrus aurant bergamia),
- citronella (Cymbopogon winterianus),
- coriander (Coriandrum sativum),
- cumin (Cuminum cyminum L),
- lavender, (Lavendula angustifolia), (there are many varieties of lavender oil, all with different aromas and the same name. Lavender essential oil can be used directly on skin for burns.)
- mandarin (Citrus reticulata), especially good for children
- marjoram (Oreganum majorana),
- melissa (Melissa officinalis),
- petitgrain or bitter orange (Petitgrain bigarde, or Citrus x aurantium leaves),
- ravensara (Ravensara aromatica),
- rose geranium (Pelargonium capitatum x radens),
- spikenard (Nardostachys jatamansi), and
- valerian root (Valeriana fauriei),
Aromatherapy for Stress
- balsam (Myroxylon pereira),
- blue tansy (Tanacetum annuum),
- cistus or rock rose (Cistus landaniferus),
- juniper (Juniperus communis),
- orange (Citrus sinensis),
- peppermint (Mentha piperita),
- Roman chamomile (Anthemis nobilis),
- rose geranium (Pelargonium odorantissium),
- clary sage (Salvia sclarea), and
- sandalwood (Santalum spicatum)
Aromatherapy for Calming Emotions
- coriander (Coriandrum sativum),
- cypress (Cupressus sempervirens),
- German chamomile (blue chamomile) (Metricaria recutica),
- jasmine (Jasmine grandiflorum),
- Roman chamomile,
- May Chang,
- peppermint (Pelargonium tomentosum),
- rosalina (Melaleuca ericifolia),
- rose (Morrocan, Otto or Bulgarian) (Rosa damascena),
- clary sage,
- Saint John’s wort (Hypericum perforatum),
- sandalwood (Osyris lanceolata),
- valerian, and
- ylang-ylang (Cananga odorata)
Aromatherapy for Nerves
- geranium (Pelargonium graveolens),
- jasmine (for nervous fatigue),
- juniper (for nervous strain),
- May Chang (Litsea cubeba),
- patchouli (Pogostemon cablin),
- petitgrain oil (for nervous exhaustion),
- penny royal (Mentha pulegium), and
- ylang-ylang (Cananga odorata) aka “poor man’s jasmine”
Aromatherapy for Exhaustion
- neroli (Citrus aurantium blossoms),
Aromatherapy for Relaxation
- angelica (Angelica archangelica roots),
- Canada balsam,
- penny royal (Mentha pulegium),
- Roman chamomile,
- vanilla (Vanilla planifolia), and
- vetiver root (Vetiveria zizanoides)
Aromatherapy for Migraines
- melissa, and
- mentha or peppermint
Different Types of Aromatherapy Products
Aromatherapy materials may include absolutes which use ethanol to extract oil, essential oils which are extracted with steam distillation or solvents, herbal distillates (hydrosols) which are liquid byproducts of distillation, infusions which are liquid extracts, or vaporized raw herbs which are crushed and used in vaporizers.
Aromatherapy Sleep Mask
An aromatherapy sleep mask can be used hot or cold to help alleviate headaches, migraines, sinusitis, and stress. They are excellent for air travel to help you sleep on the plane or to take a nap when it is still light outside.
Essential oils should, almost without exception, be diluted with a carrier oil before applying to your skin or adding to a mask or diffuser. Good carrier oils will have almost no scent and include grapeseed oil and jojoba oil. You can mix your own, or choose from professionally created mixtures. Professionally created mixtures can be the best and most economical choice since most aromatherapy blends have at least 6 to 10 ingredients, so making your own could become a large investment. If you have little experience with essential oils, it would be beneficial to try a few professional aromatherapy oil blends to get an idea of what you really like and respond to before venturing into mixing your own. Just like with baking, sometimes an aroma that you do not prefer by itself blends wonderfully with other ingredients.
Inexpensive brands use inferior ingredients and synthetic ingredients that do not perform well in aromatherapy blends, and have no proven benefits. Essential oils should always list the scientific, Latin botanical name on the bottle and be 100% pure botanical ingredients or 100% essential oils. For example: Pelargonium odorantissium. The ingredient “parfum” is not natural nor an essential oil and should not be heated or used in a diffuser.
Organically grown oils that are certified by the USDA or the appropriate governing authority are not only easier on the environment, but provide more benefits because they have been grown with a full range of nutrients, not just the typical nitrogen, phosphorus, and potassium applied to conventional crops. Unless the label bears the green USDA symbol, any statement of “organic” is not authentic.
The Food Chemical Codex, or FCC, is the regulatory agency for essential oils. Its regulations do not guarantee that even the label “food grade” is made of natural products. To be suitable for aromatherapy benefits, depending on the country, oils are to be labeled “therapeutic grade.”
Aromatherapy Pillow Mist
Just before you go to bed, spray your pillow with a few pumps of pillow mist on your pillow, bedding, and pajamas. Choose a single ingredient or a mixture which is relaxing and sleep inducing for you. You will be surrounded with calming and soothing aromas all night and awake more refreshed.
The popularity of natural fragrances has prompted manufacturers to develop many ways to diffuse aromas into all the spaces of our lives, including our home, car and work.
There are many battery operated or electric models, and these can effectively diffuse aromas into an entire room. Simply put a few drops of aromatherapy oil on a pad, and the heat diffuses the aromas into the air. When the pads becomes darkened or you want to change aromas, replace the pad.
For small areas such as a desktop or nightstand, an efficient way to disperse calming aromas without the need for batteries, fire, or electricity is a reed diffuser. You simply fill up the bottle with diluted essential oils, insert the cap, and insert the reeds. Once a week, flip the reeds so that the opposite end is up.
To keep you in a good mood while driving, try a diffuser that plugs into your cigarette lighter. Choose a calming or invigorating essential oil or blend, not one that puts you to sleep.
Typical candles contain lead wicks and petroleum products. Opting for natural candles from beeswax or soy is a healthier alternative. Aromatherapy candles are most effectively used to warm an essential oil that is in a dish above the candle, since it takes large amounts of essential oils to scent the wax.
Price Range of Aromatherapy Products
Aromatherapy products, like most any product, follows the old adage of, “You get what you pay for.” Big box stores, department stores, and grocery stores in general sell only inferior products. When you are shopping, and you see a shelf with every bottle of essential oil at the same price, it is a good indication that they are all of poor quality.
The use of only common names on bottles should be an indication that the oils are of poor quality, since common names typically apply to several plants, each of which has varying properties and uses. High quality essential oils are taken from different plants and different parts of the plant, different countries, and have different extraction methods, and all of these should be listed on the bottle or accompanying literature. Aromatherapy oils have widely varying prices, and they should. For example, a bottle of quality lavender oil that is extracted from an entire plant does not cost nearly as much to produce as a bottle of rose petal essential oil, which takes several pounds of fresh blossoms.
What is a Sound Machine?
A sound machine creates background noise so that other noises are not so audible or perceivable, allowing you to ignore noises that keep you awake or wake you up during the night. Your sleep quality can have a dramatic impact on your quality of life, and being kept awake or being awakened during the night by a snoring partner, street noise, or noisy neighbors is not conducive to good sleep. A white noise machine or sound machine can help you to sleep by giving you a constant low noise to cover up other noise so that you can go to sleep and stay asleep.
A lot of people all over the world experience problems with falling asleep. Lack of quality sleep results not only in difficulties with getting up early, but also in major health issues, such as obesity, headaches, anxiety, depression and constant fatigue. Sometimes it is very difficult to fall asleep, especially after a long working day. Our brain is still solving the problems we have at work even after the working day is over. A lot of people need some extra help on how to go to sleep.
- Sounds of Nature
You can purchase an alarm clock that has this option, or you can buy a CD with sounds of nature that was created to help you fall asleep. If you want to know how to go to sleep easily, natural sounds clear your mind and help you relax, which will eventually lead you to deep and tight sleep. You can use a timer option that will turn it off automatically when you will already be asleep.
Besides, you can consider an indoor fountain as an option. The sound of splashing water is found to be great for relaxation. They are very easy to use since most of them are designed to fit your bedside table.
Aromatherapy is known for its relaxing and soothing properties. Aromatherapy products help you unwind and go to sleep in an easy and pleasant way. There are plenty of different aromatherapy products nowadays: candles, diffusers or lamps. Or you can simply take a bath with aroma oils, like lavender or neroli, which will help you to relax.
Besides, if you wonder how to go to sleep without putting too much effort into it, just get the alarm clock that have built in aroma diffuser for extra relaxation. It has timer option so you can set the specific time when you want the aromatherapy diffuser start working.
- Herbal Tea
Herbal tea can be the answer on how to go to sleep because it has been known for its relaxant and sedative properties since ancient times. You can drink a cup of herbal tea, camomile, for example, before going to bed to make it easier for your body to go to sleep. You can find a big range of bagged herbal teas that help you fall asleep online, but make sure they are caffeine free, otherwise you won’t achieve desired effect.
It is difficult to get up early when you experience troubles with falling asleep. Deep and tight sleep can improve your health and help you get up early feeling great! Going to sleep without putting much effort into it is possible; you just need to stay away from some things and products that prevent you from falling sleeping. If you wonder how to go to sleep easily, you should consider avoiding the following things:
First of all you should avoid caffeine. It stimulates your nervous system and can be a great helper in the morning when you feel sleepy and unable to concentrate, but all the products that contain caffeine should be consumed before noon, otherwise your nervous system will be overexcited and you simply won’t be able to fall asleep easily.
A lot of people usually have few drinks before going to bed. It is an easy way to relieve the stress after a long working day. Besides, alcohol makes you sleepy and this way you don’t have troubles falling asleep. But, it is definitely not the way how to go to sleep. Alcohol affects our sleep patterns and it takes your body twice longer to process the alcohol when you are asleep. This way you won’t have problems falling asleep, but you won’t be able to get proper sleep needed to be fully rested in the morning.
- Heavy Meal
If you want to know how to go to sleep easily, you should consider having your last meal at least 3 hours before you go to bed. Going to bed full makes it difficult for your body to relax and fall asleep. But if you can’t go to sleep when you are hungry, you can have some light snack, an apple, for example.
- Watching TV
Watching TV stimulates your brain activity and, instead of getting rested after a long working day, you get excited and unable to fall asleep. Have you noticed you need to lie down for some time before you fall asleep after watching TV? Besides, having TV inside your bedroom isn’t a good idea at all.
- Playing Computer Games
Playing Computer Games stimulates your nervous system just as much as watching TV. You should avoid these activities before going to bed. If you need some help on how to go to sleep easily, you should consider reading, the best bedtime activity.
Good sleep is one of the key constituents of human wellbeing. Physical and emotion health depend on how well you sleep at night. It may sound absurd but comfort of the present day has its negative affects on us. From one hand we want to have our every-day concerns done easier, from the other, comfortable life stagnates the physical and emotional reserves of our organism. This stagnation leads to different disorders. We hope the article will help you find your clue to the problem of how to go to sleep when you are not tired.
1. If you are not tired, why should you sleep? You may use this time to do something useful that will exhaust you to some extent so that you will sleep well afterwards.
2. Do you have a good air ventilation? You don’t need super conditioning systems – just open the window. High room temperature (above 25C, about 80F) in winters will do no good to your health. Get used to lower temperature, say, 20C (about 70F) or less. Also in winter do not overheat the place where you sleep. To be on the safe side just put on cotton socks.
3. Check there is no light disturbance in the room. Even some small blinking light may be rather disturbing at night.
4. The minor sounds (for example dripping water) may be very annoying, whereas a pleasant melody can be very relaxing (for example Chopin’s Waltz N7).
5. Sometimes it is hard to fall asleep when you are hungry. Still, we know that eating late in the evening is no good for health. Thus, take the golden mean. If you feel hungry eat some fruits, cottage cheese, or nuts.
6. Deep-breathing may also help. Although you may not feel tired you may be anxious about something which actually prevents you from falling asleep. Thus you need a deep relaxation. When in the bed (with the sound and light already fixed), lie full-length on the back having the legs and hands stretched out alongside. Slowly take a deep breath, keep it for some time, and then breathe out even slower. Make this exercise only 2-3 times, otherwise the effect will be contrary – not relaxing but stimulating.
7. Try reading some difficult book or the Bible in the low light.
8. The solution to the problem may be in the very question “how to go to sleep when you are not tired?” To have long and truly refreshing sleep one should get physically tired. Do sports! Exercises in a gym are great but even better is jogging or running outdoors. Don’t just sit all days round at a computer in the office and then again at the computer and the TV set at home. Be active!
9. And finally try changing your sleeping place. According to Feng Shui philosophy, there are positive and negative energy poles. It means you should try finding your right energy balance. Thus one direction of the bed may be negative for you while the other healing. Try different directions and then move your bad accordingly.
Note: Nevertheless abstain from taking sleep pills. Watching TV a lot also leads to sleep disorders.
How well you feel during the day much depends on how well you slept at night. Nowadays many people either have different sleep problems or suffer from persistent insomnia. Sleep is a very important process during which the whole organism including the mind and body relaxes and recharges. It is crucial for the proper function of the nervous system. If you haven’t slept just one night most likely you will feel jaded during the day. So, what are the reasons that lead to sleep disorders? What can restore the quality of sleep? In this article you will find answers to these questions and will learn how to fall asleep fast and sleep well.
First of all the things that create sleep problems are: stress, lack of physical activity, poor quality of food, need for fresh air, and other. Pills do not solve the problem. Here you will find a list of things that can help you restore your night sleep. These 7 steps will increase the overall quality of your life.
Step 1. If you smoke, quit smoking – be a fresh-air lover!
Step 2. Get moving! We have an inborn need for physical activity, it is in our genes. Feel lazy? Yes, at first it may be hard to break the bonds, but do it! Take a walk (5-10 km) in the fresh air early in the morning (6-7 a.m.). Later proceed to jogging, jumping, etc. Soon you will realize that being physically active from one side makes the body pleasantly tired, and from the other, fills your mind and body with positive energy for the next 5-6 hours.
Step 3. All in the nature has rhythm (day and night, seasons, etc.) and your body should live in a rhythm too. Go to bed at least at 10-11 p.m. and wake up at 6-7 a.m. Sleep hours before the midnight are of better quality. Do not stay awake till 2 a.m. Stick to the right rhythm.
Step 4. Napping during the day is no good. You lack sleep, thus you think you will make up for it with a nap during the day. In the result what you get is a vicious cycle – as napping disorders the night sleep. Napping can easily become a habit thus you may find it hard to stop doing so.
Step 5. Stop having a lot of junk food, fast food, coffee, and sweets. Fruits, vegetables, soured milk products (yoghurt, cottage cheese, etc.) are what you need. Do not overeat, eat slowly – enjoying the process!
Step 6. Take a warm shower.
Step 7. If thoughts at night is your problem – the best thing you can do to find peace of mind is to pray. Make it a habit! When the day is over, sit comfortably by a lamp with the Bible. Reading it for some 15 minutes will be enough to get away from the day worries and fill with positive emotions. It will help you free from stress, tension, and find the desired solitude.
Now you know how to fall asleep fast and sleep well. Enjoy your life!