When you’re suffering from depression and/or anxiety, a common symptom and side effect can be sleep deprivation or sleep deficiency. Some people who are depressed find that they have trouble sleeping or they sleep too much. When you’re anxious all the time, it’s hard to settle down and put your mind to rest, especially at night. Using natural sleep remedies can help you get the sleep that your mind and body need at night. Many of the remedies also include treatments that are typical for anxiety and depression. Natural sleep remedies are almost always better for you than sleeping pills or powerful drugs that come with side effects and potential health dangers.
One of the best natural sleep remedies is to power down your brain and train your body to sleep. This requires a routine that you will respond to every night. Think about newborn babies, and how hard parents work to get those little ones into the habit of sleeping at night. There’s a bath and a story and some rocking and a bottle. You need to treat yourself with the same care. Make sure you stop drinking caffeine late in the day and eat a light meal instead of a huge dinner with alcohol and sugar. Write down your plan of action so you are sure to stick with it.
Part of your bedtime routine might include turning off all electronics and eliminating other distractions. Some people respond well to listening music and reading. Find a routine that works for you and make it consistent. Even if it seems not to work for the first week, stick with it. Your body will eventually learn what’s happening and you’ll find this is one of the natural sleep remedies that can help you get help you sleep better and achieve a higher quality of sleep.
Natural Sleep Remedies-Yoga
Another great remedy for sleeplessness associated with depression and anxiety is yoga. Yoga will not only help you ease your body peacefully into sleep, it will also teach you how to focus and be mindful, bringing your mind, body and spirit into alignment. This will go a long way towards treating your anxiety, depression and insomnia or sleep deprivation. Choose a relaxing pose to try before bedtime, such as the Corpse Pose, or Savasana. This requires you to lay perfectly still with your arms and legs spread out, your palms open and your body breathing deeply. The Uttanasana pose, which is basically bending down to the floor with your legs straight, is also good for many different ailments and can soothe you into sleep.
Even if you’re not ready to take on the full practice of yoga, you can do some stretches and moves that are similar to yoga as you’re getting ready for bed. Spend about 15 minutes rolling your neck, your shoulders and stretching. The goal is not to increase your heart rate or to get physical exercise, instead it’s to loosen your muscles and prepare your body for sleep. It’s also a good time to meditate and clear your head, which will help you avoid feeling anxious or depressed when it’s time to sleep. Incorporating this into your bedtime routine on a nightly basis will help your body see these things as triggers that it’s time to get rest.
Natural Sleep Remedies-Essential Oils
Most people think of essential oils when they think of natural remedies, and several different oils can be useful in helping you sleep better. Using these oils as aromatherapy can help you find the peace you need to sleep, and several of these oils will also treat depression and anxiety. Lavender, for example, is an essential oil that is very popular for helping people sleep. The soothing scent of lavender can also help you fight off depression triggers and pull you back from an anxiety attack. Some studies have shown lavender can be as effective for anxiety as drugs such as valium.
Valerian Root is another essential oil that can be used for symptoms of anxiety and depression while helping you with sleep. Its calming effects have been noted and utilized for centuries. Combine the Valerian Root oil with other scents such as lavender or patchouli for an enhanced effect.
Natural sleep remedies are far safer and much more effective than prescription sleep aids. Many people think it might be easier to simply pop a sleeping pill, but in addition to the side effects those cause, it’s also very easy to develop an addiction. Instead of over-medicating yourself, teach yourself how to sleep better, especially if your sleep deprivation or insomnia is tied to anxiety and depression. Taking care of your mental and physical self means understanding how to recognize what you need, and then providing the body with what will make it feel better.