Natural sleep remedies not only help you fall asleep, but they may also relax your body muscles. Cut off caffeine from your diet as it is known to cause sleep disturbances during the night.
Get the Sleep You Need
According to the Centers for Disease Control and Prevention, more than one-third of U.S. adults routinely sleep fewer than six hours a night. That’s bad news because the benefits of adequate sleep range from better heart health and less stress to improved memory and weight loss.
Stop loading up on caffeine or sneaking in naps and use following tips to help get the shut-eye.
Develop a Sleep Routine
It might seem tempting, but sleeping until noon on Saturday will only disrupt your biological clock and cause more sleep problems. Going to bed at the same time every night ¾ even on weekends, holidays, and other days off ¾ helps to establish your internal sleep/wake clock and reduces the amount of tossing and turning required to fall asleep.
Change Your Diet
Cut out the food and drinks that contain caffeine, such as coffee, tea, soft drinks, and chocolate, by mid afternoon. Make dinner your lightest meal, and finish it a few hours before bedtime. Skip spicy or unhealthy foods, which can keep you awake with heartburn, indigestion, or stomach pain.
No smoking is one of the best natural sleep remedies. It is found that smokers are 4 times more likely to not feel as well rested after a full night’s sleep than those who don’t smoke. This to the simulative effect of nicotine and the nighttime withdrawal from it. Smoking also exacerbates sleep apnea and other breathing disorders such as asthma or COPD, which can make it difficult to get a peaceful sleep.
Say “No” to a Nightcap is the best sleep aid
Alcohol disturbs the pattern of sleep and brain waves that help you feel refreshed in the morning.
A martini may benefit you doze off initially, but once it wears off, you are likely to wake up and have a hard time getting back to sleep.
Become a Luddite an Hour before Bedtime
It is found that nearly all individuals who are searching for sleep remedies used some type of electronics, like a television, computer, video game, or cell phone, within the last hour before going to bed. That is a bad idea. The light from these gadgets stimulates the brain, making it harder to wind down. Put your devices away an hour before bedtime to fall asleep more quickly and sleep more soundly.
Keep It Temperate, Not Tropical
Keeps the temperature according to the body. Eighty degrees may be great for the beach, but it’s lousy for the bedroom at night. A temperate room is more conducive to sleeping than a tropical one. Striking a balance between the thermostat, the bed covers, and your sleeping attire will reduce your core body temperature and help you drift off to sleep faster and more deeply.
Go For a Black-Out
The light tells your brain that it is time to wake up, so make your room as dark as possible to sleep. Even a small amount of ambient light from your cell phone or computer can disrupt the production of melatonin (a hormone that helps regulate sleep cycles) and overall sleep.
Make Your Bed a Restricted Area
Use this remedy as a natural sleep aid. Your bed should be associated with sleeping, not working, eating, or watching television. If you wake up during the night, skip turning on your laptop or television and do something soothing like meditating or reading until you feel sleepy again.
Sleep is a beautiful thing. If you feel you are not getting enough sleep, or not enjoying quality sleep, these simple adjustments can help contribute to a more restful night.
Herbal supplements such as natural sleeping pills can help you get through temporary sleep disturbances that last up to a week. Melatonin, a naturally occurring hormone that sets our sleep-wake cycles, is the utmost popular best sleep aid. A 2014 review of 19 previous studies found that melatonin can help people fall asleep faster, lengthen sleep time, and improve overall sleep quality. Try 0.3 to 0.5 milligrams two hours before bedtime. This is present in natural sleeping pills. Other popular sleep supplements include the ancient medicinal herb valerian root (one of the best sleep aid), which may have sedating effects and L-theanine, an amino acid in green tea, which is found to reduce heart rate in response to stress. Though herbal supplements (natural sleep remedies) will rarely produce side effects, talk to your health care specialist first as some herbal products can interact with medications you may be taking.