Naturopathic Sleep Remedies

Naturopathic remedies for getting a better night's sleep can include a wide range of solutions. Herbal medicine provides a drug-free way to invite the body to rest and calm the mind. Relaxation techniques, such as practicing yoga, are a physical way to do the same. Finally, lifestyle changes can provide a well-rounded method for combating insomnia.

Herbal Medicine

• One of lavender's many uses is to aid sleep.

  There are a number of natural substances that will invite your body and mind to ease into sleep.

  Chamomile can be drunk as a tea, and is safe for both children and adults. Dilute it in oil to give a relaxing massage, drop it in bath water, or inhale it to calm the senses. Lavender is another wonderful herb that can be used calm the nervous system. Add a few drops to a bedtime bath, make a compress from the oil, or inhale it directly. Passion flower, whether consumed as a tea or used as a tincture, is safe even in large doses for all ages. It is especially recommended for those suffering from mental exhaustion. California poppy is a mild sedative that helps one fall asleep quickly. A tea is sufficient for mild cases but a tincture is recommended if a stronger dose is required. St. John's Wort is a common herb taken as a tincture, but it can take two to three weeks for it to have full therapeutic effect. Finally, melatonin, a natural substance of the human body, is becoming increasingly available as a supplement. It is especially effective in cases of jet lag.

Yoga Poses for Insomnia

• Sitting in Sukhasana for a few minutes before bed calms the mind.

  There are several yoga poses that will help one to achieve better sleep. Here's a short list of those most accessible to every age and skill level.

  Marjaryasana (Cat Pose) goes well with Bitilasana (Cow Pose). A few deep breaths of alternating between these two poses massages the spine, thereby releasing tension in the the back. Uttana Shishosana (Extended Puppy Pose), a cross between Child's Pose and Downward Facing Dog, stretches the spine. Again, this releases tension, which might be keeping your body from relaxing enough to fall asleep. Savasana (Corpse Pose) is possibly one of the most challenging poses because it requires total relaxation. However, it is one of the most effective poses for falling asleep.

  Sitting in Sukhasana (Easy Pose) with one's back supported on a cushioned surface is another way to calm the mind. If you are comfortable in the pose, it has a stronger effect. Finally, Paschimottanasana (Seated Forward Bend) might be difficult for some, but it calms the mind in such an astounding way that it cannot be left off the list.

Lifestyle Changes

• Your bedroom should invite sleep.

  Change your lifestyle in a few simple ways to encourage better sleep.

  Keep a regular schedule. Even on weekends, wake up and go to bed at the same time. Comfortable, cool, quiet, and of course, dark... these should be the words to describe your bedroom. Furthermore, keep your bedroom for two uses only -- sleep and sex. Read a book or listen to music before bed, but don't have a snack. Stop eating 2-3 hours before sleeping and avoid caffeine, alcohol and nicotine so your physical system is not stimulated.