Do you have trouble getting to sleep or staying asleep? We all need a good night’s sleep and would like to know how to sleep better. Here are some amazing Home Remedies for Sleep that can help you tonight!
Home Remedies for Sleep
To maintain good health the National Sleep Foundation recommends an average of 7-8 hours to sleep at night. However current research shows that an average person sleeps for just 4-5 hours a night while about 10-15% of individuals are suffering from insomnia. This can have some adverse effects on your health such as heart diseases, weight gain, and immunity reductions, and diabetes.
Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function.Healthline.com
Here are some home remedies that can help you to fall asleep.
Exercise can improve your mood, provide you more energy aid in weight loss, and promote better sleep. Studies found that people who perform regular physical activity have significantly lower symptoms of insomnia. They also have reduced symptoms of depression and anxiety. To get these benefits you should engage in moderate exercise for at least 20 minutes per day. Exercise should be a regular part of life to solve sleep disorders.
A review study of 2015 showed that massage therapy is beneficial for people with insomnia by improving sleep quality and daytime dysfunction. It can also help to reduce feelings of pain, anxiety, and depression. It can also help to reduce feelings of pain, anxiety, and depression. Massage is generally safe, concern with your doctor if you face any health issue. If your skin is sensitive to creams or oils then apply a skin patch test before use.
Magnesium is an important mineral that can help muscles relax and relieve stress. It is thought that magnesium supports healthy sleep patterns. One study found that people who took 500 milligrams (mg) of magnesium daily for 2 months show fewer symptoms of insomnia and improved sleep patterns.
The recommended amount of magnesium for men is 400 mg daily and for women is 300 mg daily to cope with insomnia. You shouldn’t take magnesium supplements continuously take a break for a few days after every two weeks. Don’t take more than the recommended dose.
Read more about magnesium.
4. Lavender Essential Oil
Lavender essential oil help to improve mood, reduce pain, and promote sleep. Taking it orally is thought to be more beneficial. One study shows that lavender oil capsules are more effective for improving sleep patterns in people with depression. The recommended amount of lavender oil is 20 to 80 mg per day. Lavender oil has no side effects on health.
Read more about lavender essential oil.
Melatonin improves the quality of sleep and helps you to fall asleep more quickly. Studies show that melatonin help to improve sleep patterns in people with cancer and insomnia. You can take 1 to 5 mg of melatonin 30 minutes to two hours before going to bed. Higher doses of melatonin can cause side effects.
It may cause:
- Stomach cramps
- Wakefulness in the night
Generally, melatonin is safe to use for short periods of time.
Read more about melatonin.
Honey is easily available in our home. Honey generates a spike in insulin which derives L- tryptophan across the blood-brain barrier. It also maintains the level of melatonin in the body and solves insomnia disorder.
7. Herbal Remedies
Herbal products are safe as they are non-habit-forming and can cure the product in a good manner. Herbal supplements are a combination of different herbs which can cure sleep disorders naturally. To remove the problems permanently use the best herbal sleep supplements like Aaram capsules.
Read more about herbal remedies.
Milk is the natural remedy to cure sleep disorders. It contains tryptophan which handles the sleep-wake cycle. For acute and transient sleeplessness problems, it is very effective. For a good sleep take one glass of warm milk before bedtime. It is a natural therapy to recover from sleep disorders. Warm milk keeps us calm and drowsy.
Banana contains tryptophan which is used to generate serotonin. Serotonin is a brain chemical that aids you to fall asleep. It can improve the symptoms of sleep disorder and also help in the treatment of chronic insomnia. Milk and banana are the most powerful remedies that cure sleep disorders in a natural way.
Valerian is a hardy plant whose roots are used as a sleep aid. It is one of the most commonly used home remedies for insomnia which provides excellent results. It’s extremely popular because of its calm effect. It has one flaw as it is highly effective so avoid its use in pregnancy and liver disease.
11. Tart cherry juice
Tart cherry juice is surprisingly high in melatonin, which is the most important hormone responsible to regulate our sleep-wake cycle. Regular consumption of tart cherry juice helps to remove the insomnia problem permanently.
Tips for Sleeping Better
- Avoid daytime naps
- Sleep in total darkness
- Avoid taking caffeine or alcoholic beverages before bedtime
- Limit activities like watching TV, reading, or working just before going to your bed
- Turn off your phone before going to bed
- Use your room only for sleeping
- Drink water before going to sleep
- Avoid heavy dinner spicy food and too many liquids during the night
- Take a warm shower or find other relaxing activities
- Adopt regular sleep patterns