Are you having trouble drifting into a peaceful and long night of quality sleep? You’re not alone in this- over half the adults all over the world suffer from sleep problems and insomnia. Disturbed sleep is quite an inconvenience that leaves you dragging the following day and it can affect your emotional and physical health equally. It negatively affects your memory, concentration, and mood, and it increases your risk for depression, obesity, type-2 diabetes, cardiovascular disease, and pressure.
Having said all that, there are easy, natural fixes that may help you sleep better. It’s not always necessary to use sleep products or aids available in the open market or through prescription. There are natural ways to cure sleeping problems.
Why Insomnia Happens?
Insomnia may be temporary or it is long-term. But irrespective of how long you have it, it is not fun at all. At some point or another, most people will experience a brief, unpleasant bout of insomnia. Often, it’s the result of stress or a change in routine or medications that mess with sleep like antidepressants, pressure meds, allergy meds, and corticosteroids. The great news is that sometimes, once you discover how to cope with it, your sleep pattern will go back to normal.
But other times, insomnia can become a long-term thing. Sometimes, that may happen because of the results of a more serious health condition, like depression, anxiety, or apnea. Other times, insomnia can stem from unhealthy sleep habits, like eating too many heavy snacks before bed, sleeping in an uncomfortable environment, or staying glued to your smartphone or tablet all night long. Either way, missing out on sleep leaves you feeling exhausted, irritable, and customarily unable to function during the day. But irrespective of how long your insomnia lasts, there’s usually some way to handle the problem and begin sleeping better. And fortunately, there are lots of options to contemplate.
Why you should be away from sleep medicines
Sleeping pills and other sleep-promoting pharmaceuticals offer a short-term solution to a short-lived bout of insomnia. and many individuals use them. But often, prescription sleep aids include unpleasant side effects like headaches, sore muscles, constipation, dry mouth, daytime fatigue, trouble concentrating, dizziness, and more. Add all up, and they’re about as bad- if not worse- than your sleep deprivation.
Still, whether or not you’re one in every of the lucky few who don’t experience side effects from taking sleeping pills, you likely won’t benefit for long. most people quickly build up a tolerance to the sedative effects of sleeping meds. This either means you require higher and better doses to induce the same sleep effect, or medicines won’t be working on you anymore.
Natural tips for better sleep
No, not alcohol, which might interfere with sleep. Warm milk, chamomile tea, and tart cherry juice are recommended for people with sleep troubles. Though there isn’t much scientific proof that any of those nighttime drinks work for better sleep, there’s no harm in trying them, Gamaldo says. She recommends them to patients who want treatment without side effects or drug interactions.
Warm milk has long been believed to be related to chemicals that simulate the consequences of tryptophan on the brain. This is often a chemical building block for serotonin, which is involved in the sleep-wake transition. Chamomile tea also can be helpful. It’s believed to possess flavonoids that will interact with benzodiazepine receptors within the brain that are attached to the sleep-wake transition. Plus, chamomile tea doesn’t have caffeine, unlike tea or Earl Grey. Finally, tart cherry juice might support melatonin production and support a healthy sleep cycle.
Physical activity can improve sleep, though researchers aren’t completely sure why. It’s known that moderate aerobics boosts the number of nourishing slow-wave, deep sleep you get. But you’ve got to time it right- aerobics releases endorphins, chemicals that keep people awake. This is why you feel so energized after a run. It does raise core body temperature- this spike signals the body that it’s time to wake up and keep going. If you’re having trouble sleeping, attempt to avoid working out within two hours of bedtime.
The ideal temperature for your thermostat is between 65 and 72 degrees Fahrenheit. Women who are reaching menopause and experiencing hot flashes should keep the space as cool as possible and wear cotton or breathable fabrics to bed. Adjust the air conditioner to a comfortable and cool temperature during the summers.
Livpure mattresses keep you cool. Don’t believe us? Why don’t you try our range of mattresses which comes with 100 days of risk-free trial, so that you only buy what you like the best? Livpure’s Naturale mattress will take you closest to nature. The mattress is completely derived from natural components and is made to heal and enrich your body while you sleep. Sleep cool as a cucumber on this natural ayurveda inspired mattress.
It’s known that the shine from a smartphone interferes with sleep. But what about your bathroom light? If you have got the urge to go in the hours of darkness, don’t flick on the lights. The latest recommendation is to use a flashlight if you wish to get up in the dead of night because it offers less visual disruption. And remember- if you are trying to go back to sleep after getting up in the middle of the night, it is perfectly normal to take some time to drift back.
Amp up your bedding
Invest in sleep products and bedding that will be beneficial for the long term. With the current lifestyle, pollution has become a big part of living in an urban city. That’s why you need to be at least away from it when you are sleeping. Buy Carbon from Livpure- this charcoal-infused pollution-free memory foam pillow for a fresh feel every morning. The activated charcoal is not only hypo-allergenic but also helps in temperature regulation to keep your skin safe. The pillow is crafted to give you perfect support for your head, neck, and shoulder. But if you are not into this, we have got for you a whole range of pillows to fit your sleeping needs. Add some pillows to your bed to feel plush and comfortable when you sleep.
In most cases, making positive changes to your lifestyle can relieve insomnia and sleep deprivation. Infrequent insomnia usually lasts for a few days or weeks. In more serious cases, it can last three months or more. If your symptoms persist for more than a few weeks, you should consult your doctor. Try these things at home first though- you might just save some money and the trouble of visiting a doctor.