Getting better sleep is important to maintain your mental and physical health. A human body needs at least 8 hours of sleep to support the mind for complete rest, this helps to flush toxins from your brain. Some individuals don’t get enough sleep due to several reasons like taking too much stress, consuming too much caffeine, poor sleeping habits, depression, chronic pain sleep disorder, etc. It is very important to go for a deep sleep after a hectic day. Some natural remedies for deep sleep will help with regular sleep without having any side effects.
Although there are many sleeping pills available in the market like Ambien, Zolpidem, Lunesta, and Restoril, that work effectively to treat insomnia, you should go for natural aid. This blog is beneficial for those individuals who are experiencing trouble sleeping and want to get better sleep.
Signs of Poor Sleep
If you are not getting enough sleep, it is not good for your health and can cause short-term as well as long-term serious health problems.
The short-term problems include Absence of alertness, feeling tired during the day, inconsistent memory, and many more.
The long-term problems include High blood pressure, heart attack, heart stroke or heart failure, reduced immune system, and other serious health problems.
10 Best Remedies To Sleep Well At Night
Here are a few natural remedies for deep sleep;
Melatonin Compound
It is a hormone produced by the brain. Studies have shown that taking Melatonin compound before going to bed helps one fall asleep. It is a natural compound.
Scientists found that Melatonin improves the quality of sleep and reduces nighttime disturbance. But before using Melatonin, ask your doctor about this. This compound is also effective for individuals with Insomnia.
Take Bath With Warm Water
Taking a bath with warm water before going to bed helps to relax your body and prepare you for getting good sleep. This remedy is helpful for all age group people.
It is recommended to have a warm bath one or two hours before bedtime. If you don’t have time to take a bath, taking a foot-warm bath before going to bed has similar power to sleep.
Yoga and Meditation
Meditation and yoga help the body to relax between walking, and sleeping and also help in reducing stress and anxiety. Getting regular yoga and meditation can help to improve sleep quality and decrease drowsiness.
Meditation can also help in enhancing the peace when it’s done before bedtime, it reduces sleep disorder by promoting calmness. On the other hand, yoga has positive effects on health, including help in improving mental and emotional stress. It can also reduce body pain. Meditation has the potential of decreasing weight and improving sleep quality.
Deep Breathing
Deep breathing can help to keep the body relaxed. It also enhances the ability to fall asleep. Inhale slowly through your nose and hold it for 10 seconds, then exhale slowly. Repeat this technique as needed.
Adding this method to your night routine may help in improving your sleep, improving focus, and reducing depression and anxiety. It is also helpful in calming your mind.
This exercise also works for other health conditions, like decreasing heart rate, blood pressure, and many more.
Change Diet Plan
Eat healthy food or fruits that are a rich source of vitamins. Avoid spicy or heavy food, which can keep you sleepless with indigestion and heartburn.
Some foods can improve sleep, like tryptophan, an amino acid, that helps to support sleep efficiency and duration.
Eat food that contains magnesium like avocado, almonds, Brazil nuts, pumpkin seeds black beans etc. Dietary changes are important for improving overall health and for getting good and better sleep.
Improve your Sleep Routine
Getting to bed around 10 or 11 pm is the best time for your sleep. If you always get a poor night’s sleep, it is because your sleep routine is not proper.
People use their smartphones or laptops and some do their work late at night, these are the main reasons for getting bad sleep. Improve your bedtime habits and get better sleep.
Warm Milk and Honey
A warm cup of milk added with 1 teaspoon of honey is one of the most beneficial natural remedies for sleep. This method is a combination of tryptophan, which is found in milk, and carbohydrates that come from honey. It is considered as a powerful combo.
Tryptophan enhances the amount of serotonin. It is a hormone that works like a natural sedative in the brain, and honey helps to communicate with that hormone to your brain faster.
Blue Lotus Tea
The blue lotus flower contains nuciferine. It is used for relaxation and also works as a sleep aid. It is a caffeine-free herbal tea that is subtly floral. The blue lotus tea has antioxidant and anti-inflammatory properties, which helps to enhance the immune system.
The tea also helps to reduce stress and anxiety and create inner calm, which can be beneficial to get restful sleep.
Avoid Caffeine
Don’t consume food or drinks that contain caffeine like coffee, soft drinks tea, etc. Caffeine promotes insomnia by blocking sleep including chemicals. This is not one of the natural remedies for deep sleep, but this is a way (avoid coffee) to get a night of quality sleep.
If you are a coffee or tea lover and can’t avoid it, you can take caffeine at least 5 or 8 hours before bedtime to get better sleep. If you notice anxiety, headache, or insomnia, reduce your caffeine intake because it’s impacting your sleep.
Dark Room
Some artificial lights can affect sleep quality that is radiated by e-reading, television, smartphones, and many more. It is indicating the brain to wake up, and you can’t get better rest.
So, for getting rest you can keep your devices off, light off, and keep your door and window closed. It helps your eyes and mind to get rest.
Conclusion
Make your sleep a priority. Bad sleep can also show negative impacts on the face including dark circles around the eyes, dull or dark skin, and many skin problems. It also causes hair fall.
After trying above suggested tips, you may feel good and get a better night’s sleep. I hope all the above-given information helps you to improve your quality of sleep.
In case you’re experiencing sleep disorder from any medicine side effects, go to your doctor or health care provider and get treatment.
