Having a restless sleep is a big blow to your all-over health. It’s a nuisance and impacts your productivity throughout the day. According to a study, one in every four adults has insomnia.
Insomnia is identified by the inability to fall asleep or in some cases waking up frequently during the night.
An average individual needs at least 7 to 8 hours of sleep to function during the day. But completing your hours isn’t the only thing; it’s crucial to get a good quality sleep on a regular basis.
How Sleep Improves the Quality of Your Life?
Getting quality sleep isn’t without benefits. Studies show that a good sleep schedule is known to boost your immune system. It also helps maintain your weight along with reducing the stress that hampers your mood. A well-slept mind is better able to focus on work and school. It also decreases the likelihood of your vulnerability to health issues such as heart disease, obesity, or diabetes.
Impacts on Health Due to Poor Sleep:
Lack of sleep can impact your mental, physical and emotional health. It adversely affects your mood, your focus throughout the day, and your memory. It can also make you susceptible to depression. Lack of sleep is also linked to various health problems such as high blood pressure, obesity, diabetes, and heart diseases.
Your failure to fall asleep may be due to a buildup of poor sleep habits such as consuming heavy snacks before sleeping, sleeping in an uncomfortable posture, or staying long hours scrolling through your smartphone. In some cases, difficulty in sleep may occur due to short term issues like stress, medication, or a change in your routine. Whatever the case, at some point in life, you are bound to experience a spell of insomnia, and no matter how long it lasts, there are plenty of options to consider to dispel it. While it is tempting to knock yourself out with an over the counter sleeping pill, it isn’t without side effects. Numerous natural remedies can dispel this while simultaneously nourishing your body.
Natural Remedies for Quality Sleep
Below are some natural remedies guaranteed to activate the melatonin in your body. Melatonin is the hormone responsible for putting your body in sleep mode.
Drink some Warm Milk with Honey
Sipping warm milk with any variation before going to bed is bound to put you to sleep. Almond milk is one of the rich sources of calcium and helps make melatonin. Milk with honey does the same thing, promotes the production of melatonin that makes it easier for your body to sleep.
If you are not a fan of milk, an excellent alternative is chamomile tea. Unlike green tea, it’s free of caffeine. It helps calm your nerves and has a sedative type effect on you. Brewing tea with 2-3 tea bags is recommended by experts.
Studies show that people who get an hour of exercise 5 days a week have a better sleep than non-exercisers. The specific mechanics behind this aren’t known, but according to the National Sleep Foundation, exercising promotes relaxation. An excellent sweaty workout keeps your stress and depression at bay while simultaneously keeping your natural sleep cycle in sync, especially if you exercise in the morning. It is beneficial to do body workout in the morning as body activity releases endorphins that make you feel energized and it is likely to raise your body temperature signalling your brain to get up and seize the day.
Say no to Smartphones at Night
The light from your smartphones is like a wave of caffeine for your brain. It wakes up your mind rather than putting it to sleep and suppressed the production of melatonin.
Stop using your phone an hour before going to bed. Or better yet, indulge in 30 mins of reading a good book. It will put you right to sleep.
Bring Simple Lifestyle Changes.
For instance, change the timing of your shower to the night instead of morning. The heat from a warm bath tells your brain to slow down and unwind, prompting it to go into sleep mode. Night shower is far more useful at night than in the morning when you need to feel active and focused.
Indulge in Snacks that Promote Sleep
Researchers believe that the best sleep snack is one with a balanced protein to carbohydrate ratio. A recommended snack is a tablespoon of peanut butter or half a banana. Some experts also recommend cheese with a whole-wheat cracker, but timing is critical here. Consume even these healthy snacks at least 30 mins before sleeping.
Another thing to focus on when choosing night snacks is magnesium. Research shows that even a slight lack of magnesium in your diet can affect your brain from relaxing. Excellent food reserves of magnesium include bananas, almonds, pumpkin seeds, and leafy green vegetables.
Lavender is an age-old remedy for inducing sleeping, just the slight smell of it can help calm your jangled nerves. Use lavender essential oil to take a warm soaking bath in it or use it as aromatherapy. Another way is to use cream. Sleepytime rubs are readily available in organic shops.
A rooms’ temperature is very conducive to sleeping. According to experts, the ideal sleeping temperature is between 60-72 degrees. So monitor your Air conditioner temperature for perfect results.
Light sleepers might find difficulty in sleeping soundly and end waking up from even the slightest creak. Investing in earplugs might help. Another alternative to reduce noise is to block out distracting sounds by playing your own. There are white noise machines that help, programmed with sounds of nature like rain or the ocean waves lapping the shore.
Invest in Stress Reducing Activities
Activities like journaling where you write and focus on the positive during your day help put you in a relaxing mood as does meditation. These activities or activities similar to them are conducive to sleeping
While most short term insomnia issues can be dealt with these remedies efficiently, it is best to discuss with a doctor if the problem persists. Sleep issues are also indicative of underlying health issues. But, simple lifestyle changes such as routine exercise and opting for healthy snacks can go a long way in ensuring the quality and quantity of sleep.