A good night’s sleep is really important for a healthy mind and body. When you sleep for 6 to 8 hours during the night, you wake up fresh and highly energized in the morning and performing even the most challenging of tasks becomes easier.
Many people with sleeping disorders have to take prolonged medication which is not effective during the long run. So, if you are in insomniac or have trouble sleeping at night, then you should definitely try out these home remedies:
Natural Aleep Remedies That Work
Make Your Bedroom Peaceful
One of the main reasons why many of us are sleep derived in this age is because instead of taking our bedroom as a place to retreat, we have loaded it with different electronic gadgets. Your TV should not be a part of your bedroom. Similarly, other electronic gadgets like computers and laptops should be used in another room but not in the room whose sole purpose is to have some rest. Try to turn off your mobile phone at least an hour before going to sleep. You will notice a lot of improvement in your sleeping pattern.
Tart Cherry Juice
The best way of maintaining a good natural sleep cycle is by drinking a glass of the tart cherry juice. This juice is loaded with trypotophan an important amino acid which converts serotonin to melatonin, an amino acid which is responsible for regulating our body’s biological sleep cycle. The best time to take this juice is at night, because these amino acids are released in the dark which results in a peaceful sleep.
Improve Your Bedrooms Layout
If you are having issues with sleeping properly, then you need to improve your bedroom’s layout, or in other words its Feng Shui.
Here are some small tips on how to make your bedroom more relaxing:
· Place your bed in an area which is accessible. Your bed should ideally be placed at the main focal area of the room.
· Let in more natural light and air into your room. This will purify its air and give it a nice ambience.
· Remove any clutter from your bedroom. An untidy bedroom gives a feeling of anxiety. A clean more means a much relaxed you.
· Eat More Foods Rich in Melatonin
Melatonin is a much needed chemical for our bodies for inducing sleep. So, if you have trouble sleeping every night, increase the intake of such foods which are loaded with this ingredient.
Bananas are not just the best source of potassium but of melatonin as well. This is why many performers always take a banana for calming down their nerves. So taking a banana or two daily can soothe down your nerves and make you sleep peacefully at night as well. This is one of the good food for good sleep.
Well, you already know how much beneficial cherries are for regulating your sleep cycle. You cannot just only take them in the form of juice, but even eating a handful of cherries can be beneficial for inducing good sleeping habits as well.
Make a Habit of Drinking Chamomile Tea Daily
Chamomile tea is awesome for calming down your nerves and relaxing your muscles. Different scientific studies show that chamomile is a natural sedative, so is beneficial for those suffering from insomnia. So make yourself a cup of chamomile tea every night before bed time and never miss the opportunity of having your beauty sleep ever.
Exercise is really important not just for your physical but your mental health as well. When you exercise regularly, your body gets fit into a regular sleeping pattern. Exercies is good to get sound sleep at night naturally.
Take Magnesium Supplement
Most of us don’t have the required amount of magnesium in our diet, and this is why it is hard to go to sleep at night. For overcoming this deficiency, taking a good magnesium supplement is a must. Magnesium basically calms our CNS (Central Nervous System) by boosting the functioning of the GABA receptors, the main neurotransmitters which help in relaxing our brain. Remember to always follow the dosage directions written on the supplement’s bottle.
Relax with the Help of Lavender
The aroma of lavender makes a really positive impact on the people. For this reason, lavender aromatherapy is really popular. Unlike most of the other scents, lavender induces a sense of drowsiness
instead of alertness. So make a lavender sachet or keep a lavender scented candle on your nightstand for a peaceful sleep.
Develop a Nighttime Schedule
It is said that it takes 21 days for a habit to develop. So, make a nighttime schedule a part of your routine, a habit which you can’t get rid of. Calm yourself gradually every night before going to bed. Start by taking some chamomile tea before half an hour before going to bed. This will help you in calming down your nerves.
A series of some light stretches will also help your muscles to relax. You can even meditate or pray to focus your mind on something positive. Get rid of all the negative thoughts by breathing in and out. Also make washing your face, cleansing, toning and then moisturizing it a part of your nighttime routine. Brushing your teeth every night lets your brain know that you are done with the day’s chores. Witch off all the gadgets at least 30 minutes before going to bed.
Snack on some Carbs
Snacking on carbs may sounds like the last thing to do at night, but it relaxes your nerves and releases tryptophan, a sleep inducing chemical, in our brain. You don’t have to eat a whole piece of bread or a slice of pizza. Instead take a handful of dry cereal or a small piece of toast 15 minutes before going to bed.
Use Lemon Balm
Lemon balm is a popular herb which is used in traditional medicine since centuries. Even in the modern day medicine, lemon balm is utilized for providing restfulness and calmness to the brain. Lemon balm is ideal for those who suffer from depression led insomnia. However, it is advised to take it in a moderate amount as otherwise it may cause anxiety in you.
You can use lemon balm by taking 2 tablespoons of dried lemon balm, 2 teaspoons of dried chamomile, a cup of water and some honey. Simply add the herbs in a small pitcher and pour in the boiling water. Cover the pitcher with a lid and let the herbs seep in it for 10 to 15 minutes. Simply pour the tea into a cup through a fine mesh strainer and enjoy.
Take Help from Hops
Hops in dried form are excellent for taking you to the world of dreams. Take 2 tablespoons of dried hops and 4 cups of hot boiling water. Take a big air tight glass container and put the hops in it. Pour in the boiling water from the top and cover the jar with its lid. Let it remain like this for at least 5 hours or overnight. Drink at least 45 minutes before going to bed.
Benefit from St. John’s Wort
This is another herb which fights insomnia caused by depression. This remedy works the best when you take the herbs in a dried form.
Take 2 teaspoons of the herb, some honey and 1 cup of boiling water. Put the herbs in a cup and pour the boiling water over it. Cover the cup for 10 minutes and drink after straining the tea.
Have a Glass of Warm Milk
There is not much scientific evidence to support the fact that warm milk at night makes you go to sleep, yet there is no doubt that it is highly effectively. A glass of warm milk can be really relaxing for your brain. Just grab a book and drink some milk and sleep will come to you within no time.
You may also like to read how to stop snoring naturally.
Take some Help from Catnip
Catnip may make your cat all wild and frisky, but it can have an opposite effect on you. Catnip makes humans relaxed and creates drowsiness in them. Take a few teaspoons of catnip and pour a glass of boiling water over it. Cover the cup and let it seep for a while. Strain and drink the mixture half an hour before bed.
Let in Some Noise
Not everyone can sleep in a quiet room. Some people need some sort of a peaceful noise to take them to sleep. So if you think that it is music which relaxes you or the tick-tock of the clock which tells you to go to sleep, add that noise as a part of your nighttime routine. To fall asleep quickly follow our home remedies, please also your thought by leaving comment bellow.