even bright nightlights on; and consider investing in blackout shades (which can be purchased inexpensively at any department store), which can eliminate outside lights better than blinds or curtains.
Meditation
Meditation is simply focusing on a calming, peaceful image or thought. Why can it help you sleep? It stimulates alpha brainwave activity followed by theta brainwave activity. In effect, this is slowing down the frequency of your brainwaves, the same process that occurs when one moves from waking to light and then to deep sleep.
How do you do it? Just get comfortable, take deep breaths through your nose, and let your mind go quiet for a while. After a few moments, your mind may start becoming distracted (thinking of things that happened during the day) and when it does, focus on each breath to draw you back to a place of peace and calm.
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Valerian
You’ve heard of Valium, a powerful sedative, but how about the herbal supplement known as valerian? “Valerian’s effectiveness has been compared to a Valium family medication (oxazepam), without the ‘hung-over’ feeling present with most Valium medications,” says Dr. Teitelbaum.
“It is commonly used as a remedy for insomnia, and a number of studies show numerous benefits, including an improvement in deep sleep, speed of falling asleep and quality of sleep without next-day sedation.”
Dr. Teitelbaum suggests taking 200 to 800 mg of the extract before bedtime. “Most studies suggest that it is more effective when used continuously rather than as an acute sleep aid. It has a calming effect and can be used during the day for anxiety as well.” As with any alternative medication, be sure to talk to your doctor before using it.
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Aromatherapy
“Many essentials oils not only help you fall asleep quickly, they also induce a higher quality of sleep,” says Cher Kore, a Boston-based professional aromatherapist and instructor. “If you wake during the night due to noise or a full bladder, many scents may lull you back to sleep.”
Her top picks? Roman chamomile, which has a bright, apple-like scent; clary sage, with its rich, sweet scent; and the floral notes of geranium and lavender (all available inexpensively at most health food stores). “The best method is to put two to three drops of essential oils on your pillow, under the pillowcase,” she says. Refresh the drops on your pillow every few days to once a week—about as often as you wash your sheets.
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A Warm Bath
Simple, but still a sleep-inducing classic.
“A bath causes your muscles to relax,” says Dr. Teitelbaum. But it’s what a bath does for your nervous system that may really help. “There are two main parts of our nervous system,” he explains, “the sympathetic nervous system, which is the adrenaline part described as the ‘fight or flight reaction,’ and the parasympathetic nervous system.
Shifting from the adrenaline to the relaxed part of the nervous system is critical for entering into sleep, and a hot bath shifts your brain into sleep mode. It’s best to take a bath before bedtime to give your body’s natural thermostat time to cool off. After your bath, setting the thermostat in your bedroom no higher than 65 degrees can also help.