Remedies That Can Help You Sleep Better
The human body needs seven to eight hours of sleep every day in order to stay healthy. However, an average American sleeps for around six hours and 40 minutes. Lack of proper sleep will have a negative impact on the body and the mind. Sleep related problems like insomnia (sleeplessness) are very common, especially among women. People affected by insomnia would give just about anything for a good night's sleep.
Here are some remedies that can help you sleep better.
Use sleeping pills
Many medicines are used to treat insomnia. Ambien, Lunesta, Rozerem, Sonata and Silenor are effective in helping you sleep better. These medicines should be consumed shortly before going to bed. It is important to avoid driving after consuming these medicines. Unfortunately these medicines cause side effects. It is advisable to use these medicines after consulting a certified physician.
Create appropriate environment
It is important to ensure that your bedroom is comfortable, with good quality mattress, bedding and pillow. They have a major impact on the quality and quantity of your sleep. It is advisable to make the bedroom as dark as possible. It is not advisable to read or work in your bedroom. Avoid listening to hard rock before going to sleep. You may try using a sleep mask and ear plugs. It is also a good idea to create a bedtime routine for yourself and to adhere to it.
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Adhere to good dietary practices
Consume high GI (glycemic index) carbohydrates for dinner, but avoid proteins and sugar. Lentils, beans, peanuts, milk, whole grains, sunflower seeds, hazel nuts, chickpeas and sesame seeds are some foods which contain tryptophan (an amino acid). Tryptophan is well known for its sleep inducing properties. It is advisable to drink warm milk before going to bed as it is rich in tryptophan. Avoid excessive consumption of alcohol before going to bed. It is better to avoid consuming soda and beverages containing caffeine at bedtime. Avoid smoking before going to bed.
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Try natural remedies
Valerian, hops, passion flower, kava, lemon balm, chamomile, jiaogulan and lavender are obtained from nature and are known for their sleep inducing properties. The scent of lavender is very effective in producing sleep.
Practice yoga regularly
Yoga keeps your body fit. It also helps you to deal with stress and anxiety efficiently. Asanas like Tadasana, Shalabhasana, Bhujangasana and Shavasana are effective in promoting good night's sleep. These asanas have to be performed in the morning.
Sleep is essential for good health and general well being. The above mentioned remedies will definitely improve the quality and quantity of your sleep.
- Human body needs seven to eight hours of sleep every day.
- An average American sleeps for around six hours and forty minutes.
- Sleeping pills should be taken shortly before going to bed.
- Avoid listening to hard rock before going to sleep.
- Tryptophan in whole grains promotes sleep.
- Lavender has sleep inducing properties.
- Shavasana helps you sleep.
Think in the morning. Act in the noon. Eat in the evening. Sleep in the night.— William Blake
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