Home remedies for good sleep: Try these 10 ways to fall asleep

From timesnownews.com/health

Insomnia and sleep disorders are common these days. The home remedies for deep sleep include exercising, meditation among others. To know more, read the article below.

Key Highlights

• Meditating at the time of hitting bed can do wonders and will provide you quality sleep
• Consumption of alcohol before going to sleep also disrupts sleep and make one wake up in between the night
• A warm bath before going to sleep is also a good way to relax the mind, body and helps in getting a good sleep.

Not getting a good night's sleep affects not just your night but the next morning as well. What follows is fatigue, reduced efficiency, lack of concentration and mood swings. Insomnia is a disorder when a person finds hard to fall asleep.

Chronic insomnia can increase the risk of obesity, heart disease, depression and diabetes. The reason for insomnia varies from person to person. But stress, unpleasant events or change in sleep cycles are some of the common causes of it. In this article, we will try to cover how to treat short-term insomnia.

10 remedies to treat insomnia

1. Exercise regularly

Everybody is aware of the benefits of exercising. But a few know that exercise also helps in sleeping better. Exercising for 20-30 mins a day can help in getting good sleep.
However, make sure that strenuous activities should be avoided 2-3 hours before hitting the bed as it may have an opposite effect.

2. Mindful meditation

Apart from physical exercises, meditation is one of the most effective techniques to get good sleep. Mindful meditation is not just helpful in making you fall asleep, it improves focus, reduces stress and provides a calm and balanced mental state.
It makes you focus on your breathing, body parts, thoughts and feeling. Practising meditation when one wishes to sleep is a good way to get some sleep.

3. Limited consumption of alcohol at night

Although, alcohol has a sedative effect that helps a person to sleep but it can also disrupt our sleeping cycle and all of a sudden one might wake up in the middle of sleep.
The risks of snoring and sleep apnea can also be increased if alcohol is consumed right before going to bed.

4. Ensuring that your bedroom is sleep-friendly

Often a comfortable environment can also help in getting a night of good sleep. And this can be done by:
a. Keep the temperature of the bedroom cool, ideally between 60 deg F- 70 deg F.
b. turning off devices that emit light or sound.
c. using blackout curtains to ensure that the room is dark enough.

5. Avoiding large meals

Heavy and spicy foods should be avoided at night. These sort of foods disrupts one's sleep due to indigestion.
Two hours before sleep, the meal should be light and still if one feels hungry then light snack can be taken.

6. Warm bath

A warm bath two hours before sleep will not only relax you but also will induce you into sleep. It cools off your body and triggers sleep at night.

7. Herbal tea

Having herbal tea before going to bed is a good sleep booster. It calms the body and reduces the time taken to get asleep. Passionflower tea and Chamomile tea at night are also good options to fight insomnia.

8. Massage

A 2015 study found out that massage therapy helps treat insomnia as it improves sleeping patterns, reduce pain and anxiety.
If a professional is hard to get, then you can also give yourself a massage. But people who have sensitive skin should consult doctors before applying any sort of oil in their skin.

9. Avoid caffeine in the evening

Caffeine is exactly the opposite of what will help you achieve a good sleep at night. Caffeine improves energy levels and helps focus but these things should be shut down when one wants to fall asleep.
A 2013 study found that taking caffeine six hours before sleeping negatively impacts the quality of sleep.

10. Use bedroom only for sleeping

Your sleep wants an exclusive place and that means that bedroom should be free from any other things that are unrelated to sleep. Therefore exercising, playing in the bedroom should be avoided. Electronic devices, phones, computers should not find a place in the bedroom.

How can Yoga improve your sleep

Studies have found that practising yoga also helps in improving our sleep. Like meditation, yoga also helps in improving focus and reducing stress.
Rather than trying difficult asanas (postures), focus more on postures that involve breathing and meditating. Yin and restorative yoga are good options.
Perform yoga for at least 20 minutes and strive to increase this time. Before hitting the bed, practising yoga helps in unwinding and relaxes the body.

So, in conclusion, a good life requires a good sleep as it improves energy levels, reduces stress and enhances efficiency. And for that to happen, maintaining a good lifestyle is very important which includes avoiding electronic devices, screen-time during sleep time. Smoking also makes one sleep-deprived. Light and soft music has a calming effect and will make you fall asleep instantly. These are small lifestyle changes but will benefit in the long run. Happy sleeping!

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.  

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