Besides over-the-counter medications, there are many things that you can do to overcome sleeplessness and thus, improve sleep quality.
Some people fall asleep as soon as they hit the bed while there are others who have difficulty sleeping. Sleeplessness can plague everyone at some point in life, but it can cause serious problems when it becomes chronic. It can affect judgment, mood and concentration. There are remedies that can help you to have a better night's sleep and rule out the need for medication. The remedies to help you sleep include consuming sleep-inducing foods and creating a better environment that encourages sleep. (Image source:Gettyimages.in)
Magnesium and calcium are two nutrients that induce sleep. When these sleep boosters are combined, they become even more effective. There is another reason to combine the two – taking magnesium subsides the risk of heart problems that arise from taking calcium alone. The best sources of magnesium are green leafy vegetables, wheat germ, pumpkin seeds and almonds. The calcium-rich foods are cheese, milk, fortified cereals, soybeans and enriched grains. (Image source:Gettyimages.in)
There has been a plenty of debate on whether drinking milk before bed can help you sleep or not. Most researches on the subject have been positive but also suggest that a glass of milk alone is unlikely to induce sleep. Pairing a protein food with a carbohydrate-rich food is more likely to make you feel sleepy instead of just milk alone. Sipping warm almond milk before bed helps the brain make melatonin. Furthermore, warm milk may spark pleasant and relaxing memories of your mother helping you fall asleep. (Image source:Gettyimages.in)
Our bodies require time to unwind and ready itself for shut-eye. A shower right before going to bed and leaving your hair and skin slightly damp does the trick to relax the body. When you come out of a hot shower into a cooler bedroom, there is a change in your body temperature will drop. The drop in body temperature sends brain the signal to rest and slows metabolic functions including heart rate, breathing and digestion. So, you just need a make a slight change in your schedule. If you often have trouble falling asleep, you may try this remedy. (Image source:Gettyimages.in)
Alcohol may seem like a sleep inducer, but it isn’t. It can disrupt normal sleep cycles, causing you to wake up in the middle of the night and actually sabotage your sleep. On the other hand, cherry juice is the drink that rids the trouble of falling asleep. It is high in melatonin, a hormone that helps regulate your body’s sleep-wake cycles. A study published in the Journal of Medicinal Food suggested that those who drank tart cherry juice twice a day fell asleep easily. (Image source:Gettyimages.in)
Aromatherapy has been used since ages for many different health conditions. You may make use of the therapy to relax your mind for a healthful sleep. One of the best ways to get rid of sleeplessness is by using lavender for aromatherapy. You only need to spray a little lavender on your pillow before bedtime. There are many other aromatherapy methods that can be used. (Image source:Gettyimages.in)
There are many health benefits associated with yoga, including improved sleep quality. You may practice a relaxing yoga workout to calm your body and mind before sleep. Do easy yoga stretches in bed followed by simple meditation. Close your eyes for a span of 5 to 10 minutes, paying attention to nothing but your breathing. Meditation’s calming voice penetrates into your soul; instils a sense of internal peace and thus, makes you ready to sleep. (Image source:Gettyimages.in)
Lifestyle changes matter a lot. Keep your sleep surroundings as dark as possible. Television can be one of the reasons for your sleeping trouble. Turn off the TV or better still, move it out of your bedroom. Keep your appliances and gadgets away from your bed and turn them off altogether. Exercising early is another lifestyle habit that can make a significant difference to your sleep quality. Wear pajamas to bed, don’t let your bedroom get too hot or too cold, use a good mattress, use a pillow that supports your head and neck are among other things that can improve sleep quality. (Image source:Gettyimages.in)
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