Finding difficulty in falling asleep is a very common occurrence among today’s generation. According to the National Sleep Foundation, about six out of a total of ten Americans suffer from Insomnia or any other sleep related disease.
Insomnia is the inability of the human body to go into a state of sleep.
There are many contributors to insomnia, some of which are wrong diet, over thinking, stress, anxiety, depression or poor sleeping habits. Insomnia can also be attributed to the advancements made in technology like laptops, phones and iPads. All of these are key factors that can contribute to insomnia, especially among younger generations.
An Unhealthy Trend
Using medications to fall asleep is becoming the new trend when dealing with sleep issues. It is not uncommon for psychiatrists and doctors to easily prescribe drugs when an individual complains of insomnia or any other sleep related disorder. Though these medications are effective, their side effects can belong lasting and one can easily get addicted to them in order to fall asleep.
The Good News
There is however good news for insomniacs and the sleep deprived. There are many natural and herbal remedies that you can take to improve your sleep quality. They are effective in treating sleep disorders and also have zero side effects. Nature has a cure for most issues and well, it’s true in the case of sleep disorders too.
[ctt template=”4″ link=”KOg61″ via=”yes” ]There are many natural and herbal remedies that you can take to improve your sleep quality.[/ctt]
7 Natural Ways To Sleep Better Every Night
So, if you’re lying awake in your bed at night, trying to count sheep and get some shuteye, but finding it impossible, don’t stress. Here are natural solutions to get shut eye at nighttime without having to take medicines and unhealthy sleep aids.
1. Drink Tart Cherry Juice
Drinking tart cherry juice before going to bed helps a lot in getting some good quality shuteye. Recent studies have shown that tart cherry juice increases the production of Melatonin in the body. Melatonin is a hormone which is responsible for the regulation of the body’s sleep-wake cycle. This juice helps with insomnia, increases the sleeping hours and helps in reducing the need for taking naps during the daytime.
2. Warm Milk
Another great natural remedy for getting a goodnight’s sleep is taking one cup of lukewarm milk and adding about a teaspoon of honey it. This is also a kind of a magic sleeping potion, as it gets the person snoring in no time.
Milk contains two important substances that are known to help in relaxation and getting some sleep; Melatonin and Tryptophan. Although they are present in minute amounts, taking warm milk with honey before bed might also have a psychological effect on getting sleep. You can also take almond milk instead of regular milk if you have a dairy sensitivity or lactose intolerance. It is also a great source of Melatonin.
3. Magnesium and Calcium
Both Magnesium and Calcium aid in sleep and help improve the quality of sleep. Magnesium has been known to improve the quality of sleep and reduce nighttime awakenings. Both these supplements should be taken together for best results.
Who hasn’t heard of Lavender’s calming effects? It is one of the best ways to relax before bedtime. Get a lavender spritzer or spray that has actual lavender extract in it and spray it in your room or on your pillows, before you hit the snooze button. Taking a warm bath with a few splashes of aroma therapeutic lavender oil also works wonders.
Studies have proven that doing Yoga before bed time helps alleviate sleep issues and promotes better sleep. Try doing some light yoga poses or relaxation exercises before you get in bed. You can also try meditation for relaxation. Your mind must not be over stimulated before sleep time because that can contribute greatly to you lying awake in bed and over thinking, unable to get some Zzzzzz’s.
It is very essential to follow a specific routine before bedtime to let your brain know when it’s time to sleep. You can start by avoiding activities that excite the mind like watching T.V., at least two hours before bedtime. Take a warm bath with aroma therapeutic oil and do some light relaxation exercises or yoga poses. Your bedroom must be sleep inducing and anything that reminds you of work or stress you out, should not be there. That means; you need to remove your laptop from your bedroom and turn off your phone an hour before bedtime.
7. Black Out!
Turn off the lights completely when you are in bed. Avoid using your cell phones to text or do anything during the night. Light is used by the brain to determine when it’s daytime and when it’s nighttime. Even a small amount of light can confuse your brain and cause it to disturb your sleep cycle. But if you are afraid of someone coming to spook you or haunt you during the night, in that case, you can use a dim night light to make sure nothing comes in your room when you are in there for some shut eye.
References: 1. https://sleepfoundation.org/sleep-news/25-random-facts-about-sleep 2. http://link.springer.com/article/10.1007%2Fs00394-011-0263-7
Eugene Gabriel is a passionate blogger. He has always been fascinated by sleep and how it relates to health and wellness. Read his posts on Sleep Junkie. You can follow him on twitter @eugenegabrielj.