There is nothing more infuriating than going to bed every night only to find yourself staring at the ceiling. An inadequate amount of sleep can leave you dragging throughout the next day. Not only does insomnia negatively impact your memory and concentration, but it can also lead to depression and other health issues. A study suggests that healthy sleep habits can result in a lowered risk of heart problems.
It is essential to get a restful night’s sleep to ensure long term mental and physical health benefits. Although it is common to go through an occasional night of sleeplessness, frequent cases of insomnia can be a cause of hindrance in one’s daily work-life schedule.
Being unable to fall into a peaceful slumber can be a result of daily stress or any underlying health condition. Reasons can be many but before opting for any over counter medicine first try a few natural ways to sleep and wake up rested every day.
Here are a few simple and natural remedies to fight insomnia and help you sleep every night.
- Treat your body with a Massage
- Aromatherapy To Relax Those Nerves
- Foods that promote sound sleep
- Herbs That promote sleep
- Vitamin Supplements
Treat your body with a Massage
Insomnia is often associated with a lack of happy hormone serotonin. Massage helps the body release serotonin, which is a precursor to the sleep hormone Melatonin. It is only logical to find ways to release serotonin and massage serves as one simple and easy ways to do so.
There are many kinds of massages like Shiatsu, Swedish, Hot Rock which can be easily enjoyed by visiting a good salon. However, they are not very pocket-friendly. In case you are looking for a more economic and effective way to get a massage then simply opt for self-massage. You can try practicing self-massage every day before bed.
Use any oil that suits you, like sesame oil, coconut oil, almond oil, or olive oil. Just make sure you are not allergic to it. Warm the oil slightly and start massaging from head to toe. Follow it up with a nice warm bath. Dry yourself thoroughly and prepare for bed.
Different smells have a powerful effect on our moods. They travel from our nostrils directly to our brains. Hence it’s no surprise that they can impact our behavior. And that’s what aromatherapy is all about. Using various scents to improve our behavior and mood.
Aromatherapy To Relax Those Nerves
Add a few drops to Lavender essential oil in your aroma oil diffuser and it spread the relaxing scent all across your room. You can also add a few drops of this oil to the pillowcase. This scent helps reduce calms the nervous system and reduces anxious thoughts thus helping the cases of mild insomnia.
Foods that promote sound sleep
Eating certain foods can help you reach dreamland pretty soon. Try to avoid caffeine and instead include the below-mentioned food in your grocery list.
Almonds are loaded with vitamins and antioxidants. They help lower the risk of chronic illnesses such as diabetes and heart diseases. A handful of these nuts before bed helps promote sleep. Their high magnesium content helps your muscles relax better. They also help reduce cortisol which is a stress hormone known to interrupt you from falling asleep.
Lean protein like chicken or turkey are known to be high on an amino acid called tryptophan. Tryptophan helps increase your serotonin levels which then help your body make melatonin – a sleep-inducing hormone.
Most forms of dairy contain Calcium. Calcium helps regulate sleep hormones like tryptophan and melatonin, which help you sleep. Depending upon your personal choice, you can opt for either yogurt, cottage cheese, or simply a glass of warm milk before bed.
Bananas are loaded with magnesium, potassium, B6, melatonin, and tryptophan. It is an excellent choice of fruit to help you with sound, uninterrupted sleep. Make sure to go easy on their quantity because they are also high in natural sugars.
Herbs That promote sleep
Ashwagandha (Withania somnifera) is a well known adaptogenic herb in Ayurveda. Not only does it help in reducing stress and anxiety but is an excellent aid for improving your energy and stamina. In order to improve your sleep, you may just take 300mg of ashwagandha extracts of ashwagandha powder with warm milk.
Brahmi (Bacopa monnieri) is another adaptogenic herb that helps prevent stress and anxiety. It aids memory and also improves concentration. It has been frequently used to induce sleep. Take 300 mg of brahmi extracts before bed or make brahmi tea with warm milk.
The medicinal properties of chamomile tea has been acknowledged for many years. Its abilities to calm nerves make it an excellent choice as a night tea. It reduces stress and also acts as an anti-inflammatory. Make a habit of having a cup of camomile tea with some honey before bed to help you fall into a peaceful slumber.
It is a well-known fact that diet and sleep are deeply connected to each other. Nutritional deficiencies can impact good sleep. Here are a few vitamin supplements to consider in-case you often face insomnia:
Not only does calcium help in strengthening our bones and teeth, but it also acts as an excellent aid to induce sleep. Calcium helps the brain produce melatonin-a sleep-inducing hormone. This explains why a warm glass of milk is beneficial at night, as it contains both tryptophan and calcium.
Magnesium is a mineral that is often found to lacking in most insomniacs. In case you are one of those who often suffer from sleepless nights then try taking 500mg of magnesium supplement before bed. It will relax your muscles and induce deep restful sleep.
Always remember that everyone in this world suffers from an occasional sleepless night hence do not indulge in unnecessary worry. Even if you feel that you are facing a chronic case of insomnia, do not panic. First, select a few of the above remedies and stick to the one that works for you. Visit your doctor in case you suspect any other underlying issue in your body.
You may also like to read: 10 best honey face masks for glowing skin
I personally feel that for insomnia, sleeping pills should be used sparingly and only for a short period of time, to avoid long-term side effects. It is always better to stick to natural remedies.