Managing Shift Work Sleep Disorders With Natural Sleep Remedies

Herbal sleep remedies are an excellent complement to your lifestyle and dietary changes, and are especially effective for treating insomnia and other sleep problems. Several herbal sleep remedies have been recognized as medical equivalents to prescription sleeping pills and artificial sleep enhancers, but unlike sleeping pills, most herbal sleep remedies lack the associated risks and side effects.

Chamomile and lavender have long been recognized for their ability to induce the body’s natural sleep cycle and to promote drowsiness. Because both are known for their relaxing properties, try drinking a warm tea or infusion as part of your daily pre-bedtime routine. Enjoy the tea an hour before your plan to go to bed to give your body time to respond to its soothing properties, or try using a blend of soothing herbs as part of a warm, aromatic bath an hour or two before bed. Feel free to use these herbal teas and infusions as much or as little as you need - the herbs are strong enough to have the desired effects when used on a one-off basis and safe enough to use regularly without the risk of adverse side effects.

Valerian root, another time-tested herbal sleep remedy, should be used with a little more caution than chamomile or lavender simply because of its strength. Medically recognized as the herbal equivalent of Valium?, you may need to use valerian root for a few days before enough of it accumulates in your system to be effective. This being said, make sure that you use valerian root carefully given the fact that it is one of the strongest herbal sleep remedies available. One general rule of thumb for employing any herbal remedy is to use the smallest amount necessary to get the results you desire.

Like valerian root, melatonin is a natural sleep remedy that is often compared to artificial sleep enhancers because of its effectiveness.

Although it is not an herbal remedy, melatonin is a supplement form of a hormone released by the body as part of its natural sleep cycle. You may have heard melatonin referred to as the “natural sleeping pill,” and if you are having difficulty getting to sleep after your work shift (especially if you have to sleep during the day), you may try using melatonin or valerian root for temporary assistance in getting to sleep.

As with the use of any sleep remedy, however, if you find yourself depending upon it for more than a couple of weeks, it is advisable to seek the guidance of a medical professional to make sure that you are not suffering from a more severe sleep disorder.

Meditation and Relaxation

You might also consider experimenting with some focused relaxation or even guided meditation practice in combination with herbal remedies and sleep supplements like valerian or melatonin.

Like exercise, a warm bath or herbal tea, a few minutes of focused relaxation and meditation before getting ready for bed can help lower blood pressure, steady your heart rate, decrease stress, anxiety and “mental chatter,” and gradually encourage both your body and mind to enter its natural sleep cycle.

Using soothing aromatherapy oils or candles and listening to soft, soothing music can further foster a relaxed, pre-sleep state.

Overall, engaging in shift work can pose significant challenges to a normal sleep pattern and if you don’t take an active role in organizing and managing your altered schedule, it can lead to significant – even chronic – sleep problems. Taking a positive, pro-active approach to your work and sleep schedule, however, and making sleep one of your top priorities will make both your professional and personal routine easier and more enjoyable.

Using effective natural sleep remedies to enjoy a better quality of sleep will ensure that you are safer and more alert at work, and healthier and more refreshed at home.