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Remedies That Can Help You Sleep Better

Updated on March 22, 2019
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Srikanth is passionate about helping people improve their quality of life.

Sleep Is Important

The human body needs seven to eight hours of sleep every day in order to stay healthy. In fact the Centers for Disease Control and Prevention (CDC) recommens seven hours of sleep or more for adults per night. However, an average American sleeps for around six hours and 40 minutes.

Lack of Proper Sleep Causes Many Health Problems

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.

A night without sleep usually means a day of tiredness, drowsiness, pathetic food choices, more unhealthy calories and ultimately poor health.

People Suffering From Insomnia Know the Value of Sleep

Even though sleep comes free, it can be elusive especially given the many pressures and stresses of modern city living. People affected by insomnia would give just about anything for a good night's sleep. They spend billions of dollars on sleep aids and remedies.

According to the National Heart, Lung and Blood Institute, over one-third of people who visit a doctor’s office have sleep issues, yet they rarely mention these problems and the doctor rarely asks.

— Judith Boice, naturopathic physician and acupuncturist

Are You Tired of Not Sleeping?

Source

One in five adults are sleep deprived, approximately 10% of those people suffer from chronic insomnia.

Sleep Remedies

Even one night of restless slumber is enough to make your mind, body and mood feel off kilter. Optimising the chances of a peaceful night’s rest is not only savvy in the short term but will have longer-lasting benefits too.

There are many ways to maximise the kind of feel-good factor that will lull you into a blissful repose, as well as plenty of simple, practical steps you can take to help form good sleep habits.

Here are some remedies that can help you sleep better.

Have a Lavender Plant in Your Bedroom

Lavender is well-known for its sleep-inducing properties. Single-blind randomized studies on the effectiveness of lavender in improving quality of sleep have proved that this plant improves quality of sleep.

Use Sleeping Pills

Many medicines are used to treat insomnia. In fact sleeping pills are big business: About 1 in 25 adults has taken a prescription sleep drug in the last month, according to data from the Centers for Disease Control.

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.

Sleep Well

Source

Do you suffer from sleep deprivation?

See results

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.

Make Your Bedroom Dark

It is advisable to make the bedroom as dark as possible because light has a stimulating effect. As the evening wears on, dim the lights around your home gradually. This creates a relaxing environment that is easy on the eyes helps soothe the senses.

Let Your Bedroom Put You to Sleep

Prepare your bedroom for the night hours. Ensure that it is cool and well ventilated; preferably at around 16C to 18C. Avoid clutter loke piles of boxes, books or laundry.

Choose Appropriate Tones

Muted and soft tones like pale blues and creams are more restful than bright and stimulating colours like reds and oranges. Say no to laptops, TV and smartphones. Your bedroom should never an extension of your living space or workplace.

Do Not Work in Your Bedroom

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. They help you sleepwell. It is also a good idea to create a bedtime routine for yourself and to adhere to it.

Sleeping Beauty

Source

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).

Drink Warm Milk Before You Go to Sleep

Tryptophan is well known for its sleep inducing properties; it makes you a good sleeper. It is advisable to drink warm milk before going to bed as it is rich in tryptophan.

Avoid Alcohol Before Bed

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. Avoid foods loaded with sugar.

Source

Diet and Sleep

5 Foods that promote sleep
5 Foods that destroy sleep
Walnuts
Spicy foods
Almonds
Alcohol
Lettuce
Coffee
Honey
Fatty foods

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.

Hops is a natural sedative. This aromatic herb eases tension and restlessness that are associated with insomnia. Infuse one teaspoon of the dried flowers in 175 ml of boiling water for a bedtime tea.

Herbs like Ashwangandha promote sleep. You can have it in the powdered form, or simply pop a pill available in the market after consulting a certified Ayurveda expert.

Chamomile Tea Helps You Sleep

Source

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.

Exercise

Exercise regulates your body’s circadian rhythm, which in turn promotes sleep. It also improves insomnia by reducing anxiety and depression. It reduces cortisol, a stress hormone.

Heartfulness Relaxation Technique

This immensely effective relaxation technique relaxes your mind and body completely and enables you to sleep like a child. You can also practice it lying down on your bed.

Bath

Go for a relaxing bath enriched with an oil or soak and let the warmth and water ease your muscles. While you are in the bath, try some deep breathing to further calm the senses and induce a soporific state. Lavender, vetiver, Roman chamomile, ylang ylang, bergamot, sandalwood, marjoram and cedarwood essential oils promote good quality sleep.

Melatonin Supplements

Melatonin is a hormone secreted by the pineal gland. It helps control your sleep and wake cycles. It is available in liquid and pill form. It is a popular and effective sleep aid.

By far the most common thing I recommend to patients is to take melatonin.

— Dr. Daniel Barone, neurologist at New York-Presbyterian and Weill-Cornell Medicine

Use Aromatherapy Candles

Begin pre sleep ritual as early as sunset, around 6.30 pm. Set the mood for a relaxed and calm evening with aromatherapy candles. Beeswax and essential oils found in aromatherapy candles like the Neal’s Yard Remedies’ Aromatherapy Candles are soot and toxin free. They are a safe option for your home.

Try Sleep Wearables

Dreem headband promotes sleep by playing white noise or simple audio tracks through the speakers. It also improvs the overall quality of your sleep by stimulating your brain during deep sleep stages with pink noise.

Use a Sleep Spray

Sleep sprays calm your senses and enable you to drift off into deep sleep. They usually contain a blended scent of essential oils, with lavender, bergamot and chamomile being well known for creating a relaxing sleeping spell.

Try a Sleep Tonic

Use a herbal sleep tonic like Ashwagandha Sleep Tonic. The botanical name of the herb Ashwagandha is somnifera, which means ‘sleep-inducing’.

Cognitive behavioral therapy

According to a research study conducted in 2018 (a study of 486 pregnancies) 44.2 percent suffered from insomnia during the first trimester.

A model of CBT therapy known as CBT for insomnia can help you manage youir thoughts and feelings about sleep and sleeping while changing your behavior.

CBT for insomnia treats people with severe sleep deprivation get better sleep. It helps you understand your insomnia; talk through emotions that play a role in insomnia; and make appropriate changes that reduce insomnia. CBT is particularly helpful for those facing anxiety or depression.

Sleep Is Necessary

Sleep is essential for good health and general well being. The above mentioned remedies will definitely improve the quality and quantity of your sleep.

Source

Summary

  • 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

© 2016 Srikanth R

Comments

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    • srirad0675 profile imageAUTHOR

      Srikanth R 

      3 weeks ago

      Thank you.

    • profile image

      healthtipstech 

      4 weeks ago

      Hi, this is a very nice blog thanks for sharing valuable information. Keep up the good work. https://www.healthtipstech.in/

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