It’s 2:00 AM and, by your count, you could open a shearing factory with all the sheep you’ve seen hopping over that imaginary fence.
After all, four hours into what should have been a good night’s rest, and you still haven’t sawn a single log. But before you give up your lumberjack ambitions, we’ve got the 4-1-1 on sleep aids and techniques that will help you get the well-earned rest you need to start the following day off strong.
Exercise
Studies reveal that those who maintain an adequate exercise regimen in the morning or afternoon fall asleep much more easily, maintain longer restful sleep patterns, and wake up feeling more refreshed. Basic aerobic exercises work best at a minimum of 15 minutes per day. Avoid exercising in the evening or close to bedtime, which can worsen insomnia. The most you should be performing in these late hours are stretching techniques that can help you to unwind and relax.
Over the counter meds
While it’s never wise to form a habit of taking certain over the counter medications as a sleep aid, products such as Benadryl offer a sedating antihistamine known as Diphenhydramine that help you to become drowsy. This is also the key ingredient in the medication known as ZzzQuil, a branding of Nyquil. Doxylamine is another antihistamine found in such brand names as Unisom that eases you into sleep.
Follow any directions provided carefully to prevent any potential side-effects from developing, and never continue to take the product after the recommended amount of days unless otherwise directed by your doctor.
Natural remedies
“Although Melatonin is recommended as a sleep aid, it does not work for many people unless it is combined with some relaxing herbs,” comments Dr. Eunice Green of Green’s Nutrition. Dr. Green recommends chamomile, skullcap, lemon balm, valerian, and California Poppy in tandem with Melatonin doses. These herbs can be purchased in pill form, for ease of use.
Essential oils are another calming component that can help lull you to sleep. “Lavender is always number one,” recommends Dr. Eunice. “Serenity by doTerra is wonderful—the gel caps [can be] taken internally, and the oil [can be applied to] the bottom of the feet.” Utilizing powdered magnesium in water after a long day is perfect for relaxing tired muscles and promoting the first steps toward a rewarding night’s rest.