Sleep is essential to ensure our health and fitness. However, thousands if not millions of people struggle with sleeplessness every single day or, more appropriately, every night.
Due to sleep deprivation, these people develop a number of illnesses that, in turn, adversely affect their work, business, relationships, and overall quality of life.
Insomniacs and other people with milder sleeping problems usually, almost by instinct, would consider using sleep medications.
But before purchasing sleeping pills, people should first try making some of these lifestyle adjustments.
15 Ways To Get Better Sleep
The suggested home remedies for good sleep shown may save you the effort and cost of buying a sleep aid product:
1. Drink a cup of chamomile tea.
Chamomile is an herb that people have been using for centuries. It is known to promote sleep and treat other ailments like an upset stomach.
2. Avoid any strenuous exercise three hours before bed.
Exercising and engaging in intense physical activities a couple of hours before going to sleep may increase the adrenaline levels in the body and cause sleep disruptions. Yoga is an exception to this. Some Yoga routines are specifically designed to assist in sleeping better.
Read More: Help Your Child Foster Good Sleep Habits
3. Eat potatoes
Whether still warm or at room temperature, before going to bed. Potatoes are complex carbohydrates that are recommended to be consumed just before going to bed for natural, restful sleep.
4. Drink a mug of hot milk with honey.
Milk contains high levels of melatonin. Honey is said to have sleep-inducing properties and may act as a sedative.
5. Minimize naps.
Naps are usually recommended to be not over one hour. Napping too much may disrupt sleep during the night.
6. Doze, rest and meditate.
Meditation is a practice where one focuses on a certain sound, object, or thought. Visualization, breathing, and controlled body movements all make up the health-giving practice of meditation.
Many clinical studies suggest that this activity actually relieves stress and promotes relaxation.
7. Avoid stimulants
Avoid drinks high in caffeine, a substance that is known to decrease the ability to sleep.
For some, caffeine may also increase anxiety and nervousness at high doses. Switch to decaf coffee and tea.
8. Take magnesium supplements.
Doses of about 250 milligrams may induce sleep.
Consuming magnesium-rich foods like kelp, wheat bran, almonds, and cashew nuts may help promote sound sleep.
9. Maintain evening rituals.
Have a relaxing ritual before you go to sleep. Health experts suggest that any activity ritually done before going to bed helps signal the body that it’s time for bed. Find something enjoyable such as reading a book or a craft.
10. Find out if you have sleep apnea.
Sleep apnea is a sleep condition in which breathing stops for a few seconds during sleep. This condition is one of the causes of daytime sleepiness.
11. Take the amino acid supplements called Gaba.
This kind of amino acid induces relaxation and promotes sound sleep.
12. Use white noise.
Boxes are available that produce what is called `White Noise’. It is that this kind of noise may aid individuals who are having difficulty in their sleep.
13. Take the dietary supplement melatonin.
Melatonin is a hormone that is produced in the pineal gland. It’s a small gland in the brain responsible for sleep regulation and wake cycles.
Medical studies show that high levels of this hormone may promote sleep. Melatonin supplements are widely considered as a safe and effective sleep aid.
14. Make your bedroom sleep friendly.
Messy bedrooms raise the risk of anxiety and stress. Same goes for an over crowded bedroom.
Declutter your bedroom and turn into a peaceful sanctuary. Choose soothing colors for the wall. Add blinds or light shielding curtains.
15. Choose sleep friendly bedding.
It’s simple but true that what you sleep on makes a big difference. An old bed with worn-out scratchy sheets just set you up for a bed night’s sleep over and over again. Starting with your mattress, update your bed with a mattress that fits you well. Next most important is your sheets.
Choose a color for your decor from the over 20 colors. And, they have them in all sizes from twin to Califonia, plus hard to find sizes like those for an RV.
With some lifestyle changes and these home remedies for good sleep, sleep can be achieved. If these lifestyle changes fail, ask your health practitioner about sleep aid medications to treat your condition.
Be sure to carefully follow the instructions to avoid side effects and drug interactions.