Having trouble falling asleep? Trying out one or a combination of these natural remedies can improve your sleep.
Sleeplessness or insomnia is a common problem that many of us face as a result of stress and work-life imbalance. Resorting to pills might give you temporary relief but will do you more harm than good in the long term.
We have listed out some of the natural cures that will not only help you reclaim your lost sleep but also restore your circadian rhythm, the inherent sleep-wake cycle.
1) Eat good food
Deficiency in calcium and magnesium can invite sleep problems. A diet rich in these minerals can help you relax your mind and body and achieve quality sleep. Also, food items like salmon, spinach and milk contain a substance called tryptophan, which improves your sleep as they produce relaxing hormones called serotonin.
What you eat determines the quality of your sleep. High-carb foods can have a negative impact on your sleep if consumed at bedtime. Always limit your food intake before going to sleep. Overeating can raise your body temperature making you uncomfortable in bed. On the contrary, allowing yourself to starve can keep you awake throughout the whole night. Having that said, ideally, you need to leave some time-gap between your dinner and bedtime for sound sleep.
2) Reduce caffeine intake
A strong alertness-stimulant, caffeine can rob your sleep and keep you awake the whole night if taken at bedtime. Try to limit your chocolate and coffee consumption as much as you can. If possible, avoid them completely in the evenings because the ripple effect of caffeine can linger for six or more hours.
3) Preparing for bedtime
Creating the right sleeping environment is the secret of restful sleep. Falling asleep is unlikely if your mind is active. So, make sure you are mentally and physically rested before lying down on the mattress. In case, you find yourself awake for half an hour or more, get your hands on a book, not the phone, and start reading. While in bed never read on your phone as the blue light emitted from the screen will prevent you from falling asleep.
Additionally, dim your bedroom lights. Bright lights can keep you awake for a longer time, whereas a dim light allows you to fall asleep due to high melatonin secretion. Melatonin is a type of hormone produced by the pineal gland that regulates the sleep-wake mechanism.
4) Find some stressbusters
One of the main reasons for lack of sleep is stress. Meditation, especially controlled breathing can make a great difference to your sleep. Deep inhalation and exhalation can act as a stressbuster and improve the quality of your sleep. Any physical exercise, be it martial arts, jogging, gymming or cycling, can help you fall asleep faster. This not only makes your body crave a rest but also calms your mind. Make workouts and meditation a part of your daily routine.
Another top remedy is music. Try to spend 10-25 minutes listening to some soft, soulful tracks just before you hit the bed.
5) The right bedding
What you really need for sound sleep is the right property and that is a comfortable bed. The combination of the right mattress, pillows, and comforter can induce sleep no matter what state you are in. Choosing the right mattress and pillows is not as easy as it may sound. You may have the best bedding in your bedroom but the best needn’t be the right bedding for your sleeping position. Find out from our blogs on ‘how to choose a pillow’ and ‘the right mattress’.
Falling asleep is a natural process and there are no artificial remedies to cure sleep problems. If you are suffering from sleepless nights, try these techniques and soon you will find yourself sleeping like a baby.