When it comes to getting a good night’s sleep, the sky is the limit on what we’d do to achieve it. People with sleep apnea know more than most how sleep therapy like CPAP machines make all the difference between waking up groggy and irritable or facing the day well-rested and alert.
When you have sleep apnea, you prepare every day to get a good night’s sleep by getting your CPAP machine and mask clean and ready to use each night– and your preparations pay off. But if you’re looking even more for ways to enhance your sleep hygiene, there are some natural sleep aids that are easy to incorporate into your life, and they may be able to lull you into deeper, more restful sleep.1Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6029681/ Here are a few of our favorites.
Essential oils derived from aromatic plants have been used for centuries as mood elevators, pain reducers and stress relievers,2Source: https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/aromatherapy/faq-20058566 all of which promote healthy sleep.
Oils used specifically as natural sleep aids include:
The best ways to use essential oils:
Drinking a warm glass of caffeine-free herbal tea before bed can have soothing, calming effects and can become a pleasurable part of your sleep routine. While the research is still out on their degree of effectiveness in helping you get and maintain good sleep, many herbs used in teas have shown beneficial results. Be sure to talk to your doctor before taking any herbal supplements, even in tea form, as they may interact with certain medications.
Brew up a pot of:
Foods that contain components like tryptophan, GABA (Gamma-Aminobutyric acid), calcium, potassium and melatonin make great sleep-aid snacks:
For even more sleep-promoting bites, see our post on foods that help you sleep.
Never underestimate the power of slowing down and taking time for mindfulness, deep breathing and relaxation. While these individual practices might not send you into immediate restful sleep, adding mindfulness meditation to your routine can improve sleep quality.15Source: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110998
Exercise is one of the best things you can do for your overall health, and regular, aerobic workouts can make a noticeable difference in the severity of obstructive sleep apnea (OSA).19Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5344097/ Decreases in symptoms – like daytime sleepiness and poor sleep efficiency – can happen even before you see the added perk of weight loss.
Everyone has their tips for how to get a good night’s sleep, especially those of us who have experienced sleep challenges. Though natural sleep aids are still being studied and their effectiveness researched, there is evidence to support that when we are mindful of our mental, physical and dietary wellness, our overall health improves. These natural remedies just may make a difference in how well you sleep.
References
10 Source: https://www.ncbi.nlm.nih.gov/pubmed/26005400
12 Source: https://www.ncbi.nlm.nih.gov/pubmed/21669584
16 Source: https://www.ncbi.nlm.nih.gov/pubmed/11863237
20 Source: https://www.ncbi.nlm.nih.gov/pubmed/22019457