In this fast-paced world, people hardly have enough time to do anything. This leaves a major population around the world concerned about getting adequate amount of sleep in the night. Of course, science and technology have been providing us a variety of sleep-aids and gadgets that help us sleep better but they aren’t free from their share of side effects. We have therefore compiled a list of easy and pocket-friendly natural remedies that one can follow for an improved sleep quality.
1. Take Care of Your Diet
The food you eat can have a lot of impact on the quality of sleep you have. You should therefore readily include foods in your diet that are naturally rich in magnesium, vitamins, and melatonin among other nutrients. Nuts like almonds, peanuts and walnuts; fruits like bananas and kiwis; and milk items like cottage cheese and a glass of warm milk for example are excellent choices of foods that can be taken on a daily basis. Refrain from taking ice creams, chocolates, spicy food or those that are rich in high fat too close to your bedtime as they may lead to indigestion and disrupt your sleep.
2. Stay Hydrated
Your body needs an ample amount of fluids (2 liters) throughout the day to stay hydrated as dehydration can often cause your oral and nasal tract to feel dry while asleep. This is often a pressing concern among air travelers as lack of enough water in the system can worsen the effect of jet lag. However, it is wise to gradually limit the amount of water you take close to your bedtime as a frequent tendency to urinate can also interrupt your sleep.
3. Avoid Caffeine
Caffeinated beverages like coffee or tea act as stimulants that make it hard for your body to fall asleep. Studies in the past have shown that these can also adversely impact your biological clock and deplete the quality of your sleep by blocking the effect of adenosine. Caffeine may also be present in some quantity in certain medicines, energy drinks or sodas. We would similarly recommend to avoid the intake of alcoholic drinks and nicotine-based products as they are also considered as major sleep disruptors.
4. Try these Herbal Teas
Certain teas made with herbs like valerian root, blue skullcap, lemon balm, chamomile, etc., work wonders when it comes to getting a good night’s sleep in a natural and healthy way. These trusted herbs are known for their soothing effect and are good remedies for insomnia. Most of these herbs are also available in the form of daily supplements. However, as there is not much research done yet on the possible side-effects of these herbs, it is wise to consult your doctor about the use and dosage of these herbs.
5. Use Essential Oils
Apart from the wide range of benefits that essential oils provide, helping improve the quality of sleep is a major one. Essential oils like that comprised of lavender, vanilla, rose, sandalwood, chamomile, patchouli, etc., are all trusted remedies for helping sleep and releasing the body from stress and anxiety. There are a number of different ways that these can be used- in the bath water, placed under your pillow or used through diffusers or atomizers to spray around the room. These oils can also be applied on different parts of the body after they have been mixed with a carrier oil like coconut or virgin olive oil.
6. Work Out
Exercising regularly removes any stress from your body and helps regulate the body temperature necessary for maintaining the internal clock of your body. Make sure that your work out session is not too close to your bedtime as the stimulation caused by it may in fact keep you awake till late. Perform light aerobic exercise, preferably in the open, so that your body receives a good amount of oxygen and natural sunlight, both of which help you sleep better.
7. Follow a Ritual
A great way to naturally unwind your body and prepare it for the sleep ahead is following a course of pre-bedtime activities. A light session of bedtime yoga or simple meditation can have a very good impact on the body and the mind. Certain bedtime yoga poses like Balasana, Uttanasana, Viparita Karani, etc. are considered very beneficial for the body’s oxygen regulation and a better night’s sleep. You may also feel free to incorporate other habits like reading a book, listening to soft music or taking a warm shower into your bedtime ritual. If you are travelling across time zones, it is recommended that you gradually bring your sleep schedule closer to the time zone of your destination at least three to four days in advance.
8. Reserve the Bed
You already spend at least a third of your day on your bed while sleeping and do not want to be spending any more of it while awake. You should therefore make sure that using the bed for other activities like office work, eating, or simply using it as another piece of furniture should immediately stop. It is crucial that your mind learns to associate your bed only with the act of sleeping so that you may feel easier to doze off while once on the bed. Be sure to check out a wide range of air mattresses with frames on Inside Bedroom.
When it comes to natural remedies for sleep there is a multitude of possibilities. We however hope that these handpicked tips shall help you improve the quality of your sleep in a healthy and eco-friendly manner.