Good quality sleep is paramount for the physical as well as mental well-being of an individual. Chronic sleep deficiency or sleep disorders give rise to various health problems including depression, obesity, and cardiovascular disease. If you are not been able to sleep properly, we advise you to follow these natural sleep remedies before you seek a doctor.
Create A Sleep-Friendly Environment
Making your bedroom sleep-friendly is important for sound sleep. First of all, get a good-quality mattress if you have been sleeping on the same mattress for over 10 years. Keep the temperature of your room cool or warm enough to get a good sleep. Also, get rid of devices that emit light as well as noise. You can block unwanted surrounding noise via a white noise machine. Don’t forget to use an eye mask or blackout curtains to make your bedroom dark.
Have Warm Milk
Drink up warm milk before bedtime. Warm milk is known to induce sleep due to the presence of melatonin and L-tryptophan, both of which are connected to a person’s sleep cycle. You can also have a cup of chamomile tea which is purely herbal and devoid of caffeine.
Opt For Meditation
One of the most effective natural sleep remedies is meditation. Meditation accompanied with breathing techniques will relax your mind and help you deliver peaceful sleep at night. If you don’t know how to meditate, follow online resources. You can opt for guided meditation with the help of a trained professional.
From improving blood circulation to relaxing the muscles, the benefits of massage are undisputed. Massages are also effective in inducing sleep. So, make a habit of massaging your scalp, joints, and especially soles of feet for sound sleep. Do massage at least thrice per week using almond oil. You can also use coconut oil or any gel such as Aloe Vera gel.
Create A Regular Bedtime Routine
If you wake and sleep at different times every day, you are disrupting your natural sleep-wake cycle. Once you develop this habit, it can result in severe sleep disorders. To maintain this cycle, you should opt for regular sleeping and wake up time and stick to these times every day including weekends.
Ditch Habits That Disrupt Sleep
Get rid of all those habits that disrupt sleep. Avoid alcohol at night as it can disrupt sleeping patterns. Also, do not intake caffeine during the evening or before bedtime. You should always have a light dinner every day. If you feel hungry at night, take light snacks like nuts, seeds, and fox nuts. Also, don’t drink heavy beverages especially during sugar-filled ones. Further, make sure to avoid daytime napping.
Don’t toss and turn if you are struggling to sleep. Instead, get up from the bed and do something relaxing like reading your favorite book or walking for some time while listening to music and then return to bed.
Do Regular Exercise
It goes without saying exercise improves sleep. So, if you are exercising, it’s good. If not, workout every day. People who have tight schedules can make a habit of jogging for at least 15 minutes early in the morning. You can also opt for other light aerobic exercises like walking, cycling, running on a treadmill, or swimming. However, make sure to avoid engaging in physical activities three to four hours before bedtime. Try to exercise as the first thing in the morning or do it around 5 or 6 p.m. in the evening.
If you are someone who won’t resort to medications for sleep, opt for these natural sleep remedies. These sleep remedies will be effective if you sincerely follow them every day!