Are you having troubles falling asleep? Do you to struggle to get a deep natural sleep? Do you wake up several times at night?…..
You are not alone , according to a study, 93 per cent of Indians are sleep deprived, getting less than eight hours per night and more than 60 million Americans suffer from poor sleep quality.
Disturbed sleep is more than an inconvenience that leaves you dragging the next day: it can affect your emotional and physical health. It negatively affects your memory, concentration and mood, and it boosts your risk for depression, obesity, type 2 diabetes, heart disease and high blood pressure. Along with this, you may experience low energy during the day or have noticeably dark circles under your eyes.
But don’t worry, it’s not always necessary to get a prescription for a sleep aid , there are natural ways to make adjustments to your sleeping habits.
Some natural fixes that can improve your sleep:
-
Drink up, no not alcohol but warm milk or chamomile tea. Warm milk has long been believed to be associated with chemicals that simulate the effects of tryptophan on the brain. This is a chemical building block for the substance serotonin, which is involved in the sleep-wake transition. Chamomile tea is believed to have flavonoids that may interact with benzodiazepine receptors in the brain that are also involved with the sleep-wake transition.
-
Exercise Recent research indicates that exercise decreases sleep complaints and insomnia in patients. The effects of aerobic exercise on sleep appear to be similar to those of sleeping pills. However, more research is needed to compare physical exercise to medical treatments for insomnia.
-
Yoga is believed to have a positive effect on sleep quality. Yoga may also alleviate stress, improve physical functioning, and boost mental focus.
-
Magnesium is a naturally occurring mineral. It can help muscles relax and relieve stress. This is thought to encourage healthy sleep patterns.Men may take up to 400 mg daily, and women can take up to 300 mg daily. You may choose to divide your doses between the morning and evening or take your dose before bed. You may also add 1 cup of magnesium flakes to your evening bath, allowing the magnesium to be absorbed through your skin.
Side effects include stomach and intestinal issues. You may wish to start with a lower dose and gradually increase to see how your body reacts. Taking it with food may reduce any abdominal discomfort. Check with your doctor if you take any medications to determine potential interactions. Please note you shouldn’t take magnesium supplements constantly. Take a break for a few days every two weeks. Don’t take more than the recommended dose found on the product.
-
Meditation Mindfulness meditation consists of slow, steady breathing while sitting quietly. You observe your breath, body, thoughts, feelings, and sensations as they rise and pass. Mindfulness meditation has numerous health benefits that go hand-in-hand with a healthy lifestyle promoting good sleep. It’s said to reduce stress, improve concentration, and boost immunity. It has been found that meditation significantly improved insomnia and overall sleep patterns.
-
Lavender. Lavender oil is calming and can help encourage sleep in some people with insomnia, research shows. Try taking a hot bath with lavender oil before bed to relax your body and mind.
-
Keep it comfortable.Television isn’t the only possible distraction in your bedroom. Ambience can affect your sleep quality too. Make sure your bedroom is as comfortable as possible. Declutter your bedroom and dim the lights to create a calm and serene ambience.