Everyone has experienced occasional lost sleep. But, lost sleep on a regular basis is a cause of concern and might be a symptom of insomnia. If you are one of the many suffering from insomnia, you can choose from a wide variety of sleeping aids. One such option you can choose is by using natural sleep aids. These all-natural sleeping aids are usually herbs, foods, or methods that are used to promote sleep. Some of the most popular natural sleeping aids include the following:
Valerian
This herb’s use as a sleeping aid can be traced back to centuries ago. Interestingly, valerian works similarly to conventional sleeping pills. By increasing the levels of GABA, a calming neurotransmitter in the brain, valerian induces drowsiness and sleepiness. You can take valerian an hour before bedtime as an extract, tea, or capsule. You can experience its full effect after a week or two of regular intake.
Light
The level of light the body is exposed to produces different reactions. A lot of light signals the body to wake up while a decrease in it induces the body to sleep. However, slight differences in the level of exposure may confuse the body and cause irregular sleep. For example, if you stay indoors with minimal lighting during the day, the body might not recognize the shift between night and day. To increase chances of better sleep, expose yourself to more light by walking around the neighborhood in the morning or early afternoon.
Aromatherapy
This form of therapy relies on your body’s response to certain olfactory signals. Scents like lavender, chamomile, and ylang ylang work well in calming your body and mind. You can try putting lavender sachets in your pillow or adding lavender oil to your bath water. You can also try sipping chamomile tea before going to bed.
Relaxation Techniques
Insomnia or lack of sleep is often due to the stress you feel. Practicing relaxation techniques prior to your bedtime increases your chances of having a better sleep. Some methods you may want to consider include deep breathing, visualization, yoga, and progressive muscle relaxation.
Sleep-friendly Diet
Different foods have varying effects on your sleeping pattern. Whereas caffeine and sugar-rich foods can disrupt your sleep, foods rich in tryptophan and magnesium can help you sleep better and longer. Including foods like milk, turkey, legumes, dark greens, and nuts in your diet is a good way to boost your body’s tryptophan and magnesium levels.
Music
According to studies, slow and soft music can soothe and relax the body. By playing soft tunes before bedtime, your body becomes primed for sleep. Sounds of nature like water flowing through rocks or chirping birds are also good choices.
Exercise
Regular physical activity boosts your body’s endorphin levels. Endorphins, also known as the body’s feel-good hormones, relax and soothe the body. Exercise also relieves muscle tension and stress which promotes deep sleep. However, keep in mind not to exercise close to one’s bedtime as this can increase adrenaline levels and induce insomnia.
Using birth control methods for safe sex and to protect yourself from unplanned parenthood is always a wise decision. But when the times comes that you and your partner decides to start a family, coming off birth control in order to conceive is often a tricky process. This is especially true if you have been using hormonal birth control methods like injectable or oral contraceptives. Here is a guide if you want to get off birth control for possible conception and pregnancy:
1. Complete your current cycle.
According to Frank Chervenak, MD, chairman of the Obstetrics and Gynecology Department at Cornell University, it is advisable to complete the current cycle of your birth control pills or BCP instead of stopping mid-cycle in order to conceive. He says that continuing with your current BCP pack lessens the risk of irregular bleeding.
2. Stop pill intake at least two or three months before you plan to conceive.
This allows your body to resume its natural hormonal cycle without help from the pill. It also allows hormones from the pill to get out of your system. Stopping two or three months or cycles before you want to conceive also allows you to regulate your ovulation so you can chart when are you most fertile.
3. Use a barrier method after getting off the pill prior to the time you want to conceive.
Although this may seem nonsense after getting off the pill, it is advisable to use an alternative barrier method to prevent an earlier conception than you planned. Barrier methods such as condoms can prevent you from getting pregnant while your body is still trying to get accustomed to life without BCP. Also, using a barrier method or another means of alternative birth control saves you from constant worrying and hoping for a pregnancy. Irregular or missed periods soon after you got off the pill are common occurrences but these do not necessarily mean that you are pregnant.
4. Discontinue habits that can affect your ability to conceive.
Habits such as smoking, drinking, and taking in too much caffeine can affect your ability to conceive even if you got off the pill. Also, these bad habits can cause birth defects in your baby just in case you have an undetected pregnancy soon after getting off the pill. Irregular and missed periods are common and you can get pregnant while assuming that your body is just adjusting to the lack of pill hormones. To be on the safe side, discontinue or temporarily quit these habits after getting off the pill.
5. Take folic acid supplements and fertility medication.
Folic acid prevents defects during the early development of your baby. Since it’s hard to be sure whether or not you are pregnant soon after quitting BCP, take folic acid supplements just in case you are pregnant. You can expect to conceive and get pregnant two to six months after coming off birth control but still, it is not unusual if getting pregnant takes longer than that. Consult your gynecologist or a Planned Parenthood doctor for fertility medications you and your partner can take to increase your chances of having a baby.