Index
Difficulty sleeping? The following easy-to-prepare remedies can help you.
In our society 24/7, too many people see the dream as a luxury instead of a need. We do not have problems spending long hours at work and add other activities at the top.
Something has to give, so we delay our mental and physical recharge and skimp on the dream. When we finally go to bed, our busy minds are not always willing to rest.
No matter what its cause, insomnia is the most common sleep complaint among the world’s population. Moreover, 10% to 15% of Americans say they have trouble sleeping all the time.
When insomnia occurs, one option is to try prescription medications to sleep. However, several natural sleeping remedies could also help you.
Changes in lifestyle, as well as food, supplements, and herbs, can help you get a good night’s sleep.
Then you can use the following treatments:
Hot milk
You can take a tasty turn of your grandmother’s natural remedy against insomnia by drinking warm milk before bedtime.
Almond milk is an excellent source of calcium, which helps the brain to produce Melatonin. In addition, warm milk can cause pleasant and relaxing memories of your mother that helps you fall asleep.
Snacks at the time of sleep
The best sleep-inducing foods include a combination of protein and carbohydrates.
Magnesium
It plays a vital role in the dream. Research has shown that even a marginal lack can prevent the brain from settling at night.
You can get magnesium from food. Good sources include green leafy vegetables, wheat germ, pumpkin seeds, and almonds.
Check with your doctor before taking magnesium supplements. Magnesium can interact with many different medications and can significantly cause serious health problems.
Lavender
According to research, lavender oil is soothing and may help promote sleep in some people with insomnia.
Valerian root
This medicinal herb has been used to treat sleep problems since ancient times.
The research on the effectiveness of valerian for insomnia is mixed. It may take a few weeks for it to take effect. Talk to your doctor before taking valerian and follow the instructions on the label.
L-theanine
This amino acid found in green tea leaves can help fight anxiety that interferes with sleep.
A 2007 study showed that L-theanine reduces heart rate and the immune stress response. It is believed to work by increasing the amount of a hormone to feel good that your body produces.
It also induces brain waves related to relaxation. Talk to your doctor before taking it.
Changes in lifestyle
The following changes in your lifestyle and environment can also help you fight sleep problems:
Turn off the TV
In some people, a nightlight can hinder Melatonin and create a “social jetlag,” mimicking the symptoms of having traveled several time zones.
Place other appliances in the bed.
If you want a good and pleasant sleep, move your appliances away from your bed. Alternatively, better yet, turn them off completely.
If you must use the bedroom’s electronic components, choose those lit with red light, which is better for sleeping than blue light.
Read
If you do not fall asleep in 30 minutes, sleep specialists recommend you get up and leave your room or read. Then go back to your bed to sleep when you feel tired again.
Exercise early
It is no secret that exercise improves sleep and overall health.
The researchers found that women who exercised at moderate intensity for at least 30 minutes every morning, seven days a week, had fewer problems sleeping than women who exercised less or later in the day.
The morning exercise seems to affect the body rhythms that affect sleep quality. One of the reasons for this interaction between exercise and sleep may be body temperature. The body temperature increases during exercise, and it takes up to 6 hours to return to normal.
Because colder body temperatures are related to better sleep, giving your body time to cool down before bedtime is essential.
Keep your sleep environment quiet.
Your room should feel like a sanctuary.
Piles of clothes lying on your bed, stacks of bills looking at you, or another random mess will obstruct you emotionally and can lead to problems sleeping.
A quiet and organized space will help you feel more relaxed.
To create the perfect sleep environment, try the following:
- Wear pajamas on the bed: This may be your birthday suit, but it tells your mind it is bedtime.
- Do not let your room get too hot or too cold: Sleep can be interrupted at temperatures below 12 ° C or above 22 ° C.
- Make your room darken: Consider installing darkening shadows in the room. Alternatively, use coverslips to block street lights or LED screens.
- Buy a good mattress: You spend 1/3 of your life in your bed, so it is worth investing.
- Use a pillow to hold your head and neck: Do the pillow flexion test: if you fold it in half and stay in position, it is too flexible.
- To filter unwanted sounds, use a white noise machine: Your brain still hears things when you sleep.
- Sleep on breathable bedding: They will reduce sweat, body odor, and skin irritation, which can disrupt sleep. The natural remedies for sleep can work wonders for the occasional lack of sleep.
