Many people are deprived of sleep due to stress, illness, heavy workload, or technology overuse. Some people use medications to induce sleep. This article will address 10 major natural remedies that you can use for quality sleep. Read through the methods that will be highlighted and try to use them in case of less sleep.
Foods And Drinks To Take
According to Türközü & Şanlier (2017),warm milk helps relax the mind and induce sleep due to an amino acid found in the milk. It increases the serotonin hormone, which is a natural sedative. Honey gives carbs that transmit serotonin faster to the brain enabling the body to relax and sleep soundly. Eat walnuts; they are a good source of tryptophan, an amino acid that improves sleep by making serotonin and melatonin, which can induce quality sleep.
Almonds have plenty of magnesium, which helps an individual get quality sleep and strong bones. Cheese and crackers are wholesome dairy products; they have calcium and tryptophan, which trigger melatonin, inducing a night of deep sleep. Calcium contains cyanimide, which acts as a sedative hence ideal for inducing sleep.
Chamomile tea contains flavonoid apigenin which calms the brain by decreasing the amount of anxiety hence initiating good sleep. The tea has anti-inflammatory properties as well. Lemon tea contains 600 mg of lemon balm extract, which helps deal with sleep disorders and moderate anxiety. Valerian tea helps a person sleep and fall asleep faster. After taking you experience longer, deep and satisfying sleep.
Black It Out
Lights send signals to your brain that it’s time to stay awake. Ensure your room is as dark as possible by switching off all electric devices. Avoid reading e-books in bed.
Do Exercise To Manage Your Stress And Anxiety
Stress and anxiety can deprive you of sleep. To avoid this, do some yoga and do slight dances to a piece of soothing music. Practice breathing in and out exercises as well. They will help reduce sleep and make you focus. Apart from yoga and breathing exercises, you can also read a hard copy novel or listen to music as you prepare for sleep. According to Demunter, Probst et al. (2011), body stretching helps relax the muscles.
Take A Hot Bath Or Shower
A hot bubble shower will work out if you are yarning for a night of quality sleep. A hot shower helps relax the body and drive it to a sleep mood. After showering, try to soak your feet in warm water for 30-40 minutes. People who tried this remedy have reported quality and fulfillment of sleep.
Create A Bedtime Ritual
Most people have irregular sleep patterns; this disrupts the body and interrupts the circadian rhythm. Having a consistent bedtime ritual is the best decision you can make. Sleep for about 8 hours. Setting time to sleep and wake up can be done by both adults and children, so make it a routine, and for sure, you will see the difference. Follow the ritual regardless of the weekends and holidays.
Hog The Bed
Some people go to bed with their pets or even children. They are often disrupted from sleep due to noise from the baby or pet movements. Some pets are too playful and hence can distract you from sleeping. If you want to have quality sleep, then have your own space. Let the pet have their space and the baby as well. Avoid bringing them into your bed.
Use A Comfortable Bed
The bed should be well structured and strong. Clean your pillowcase and sheets as well. Have a quality mattress. A soft and fluffy pillow will help you rest your head comfortably, and clean bed sheets will create a conducive environment for you to sleep. Invest in quality bedding, and have quality pairs of sheets, pillows, and mattresses. Clean regularly so that you can sleep in a clean environment.
Don’t Take Long Naps During The Day.
Taking a nap is not illegal but ensure you take them in small sessions like 20-30 minutes. It’s normal to feel tired during the day due to a heavy workload, so you can have a short nap to help your brain function better afterward. Some people take long naps, 2-3 hours, not knowing that it will interfere with their sleep.
Change Your Eating Habits
Your evening meal can have an impact on your sleep. Don’t eat heavy meals during sleep time. It is because digestion takes time. You might retire to bed before digestion is complete hence experiencing discomfort and impaired sleep. Have the meal 2-3 hours before sleep to let the body digest and allow you to sleep comfortably. Take light meals if you want to have a fruitful night.
Check Your Medications
Note that some medications can harm your sleep. They include thyroid medication, beta-blockers, decongestants, and medications that have caffeine and antidepressants that you must avoid. In case you are under medication and they have those ingredients, alias with your doctor to change them since they can deprive you of your sleep. If you want to use medicines to induce sleep, try CBD for sleep.
Conclusion
Ten natural remedies that help can be practiced with people who have sleep disorders as outlined in this article are: eat foods rich in tryptophan, calcium, and carbohydrates, e.g., warm milk, honey, almonds, walnuts. Turn off screen lights and the bulb as well. Do exercises to manage stress and anxiety, take a hot shower, create a bedtime ritual, hog a comfortable bed, avoid taking long naps during the day, change your eating habits, and check on your medications.
References
Türközü, D., & Şanlier, N. (2017). L-theanine is the unique amino acid of tea and its metabolism, health effects, and safety. Critical reviews in food science and nutrition, 57(8), 1681-1687.
Lanza, C. M., Mazzaglia, A., Paladino, R., Auditore, L., Barnà, R. C., Loria, D., … & Bellia, G. (2013). After electron beam processing, the characterization of peeled and unpeeled almond (Prunus amygdalus) flour. Radiation Physics and Chemistry, 86, 140-144.
Tipoe, G. L., Leung, T. M., Hung, M. W., & Fung, M. L. (2007). Green tea polyphenols as an anti-oxidant and anti-inflammatory agent for cardiovascular protection. Cardiovascular & Haematological Disorders-Drug Targets (Formerly Current Drug Targets-Cardiovascular & Hematological Disorders), 7(2), 135-144.
Vancampfort, D., De Hert, M., Knapen, J., Wampers, M., Demunter, H., Deckx, S., … & Probst, M. (2011). State anxiety, psychological stress, and positive well-being responses to yoga and aerobic exercise in people with schizophrenia: a pilot study. Disability and Rehabilitation, 33(8), 684-689.
