Proper sleep is extremely crucial for the body to function properly. Each night, 6-8 hours of sleep is required for the human body to repair itself, for the brain to process information and for the immune system to work optimally. With inadequate sleep, the body starts showing signs of fatigue, stress and restlessness.
Consistent lack of sleep can also lead to other negative outcomes such as reduced cognitive function, weakened immunity and an increased risk of other chronic diseases. How does one prevent this? Here are some natural remedies for effective sleep.
1. Establish A Relaxing Bedtime Routine:
• Avoid screens - Make it a habit to set aside your phone 30 minutes to an hour prior to your sleep time. Avoid watching TV during this time as well. The blue light emitting from these devices can easily disrupt sleep.
• Create a conducive sleep environment - Keep your bedroom quiet, cool and dark, with a pleasant aroma.
• Engage in calming and relaxing activities - Take a shower, read a good book or listen to soothing music before going to bed.
• Practice relaxation techniques - Try to meditate, or opt for deep breathing or progressive muscle relaxation techniques. Any of these will help you completely relax and fall asleep faster.
2. Try Maintaining A Consistent Sleep Schedule: Decide on a time to fall asleep and wake up, and try following the routine diligently no matter what, even on weekends. Eventually, there will come a point where no matter what your day looks like, your body is disciplined enough to sleep and wake up around that hour.
3. Incorporate Natural Sleep Aids:
• Consume warm milk - Tried and tested by many, warm milk helps in relaxing the body and falling asleep faster.
• Chamomile tea - Known for its calming properties, it may help in relaxing the mind, leading to better sleep.
• Tart cherry juice - This helps in regulating melatonin production which is highly essential for sleep.
• Magnesium - Magnesium deficiency can cause insomnia. The intake of supplements results in better sleep patterns, but it is always advisable to consult a doctor or an expert for the same.
• Valerian root - This special herb enhances sleep.
4. Start Managing Stress & Anxiety:
• Practice mindfulness and meditation - Implemented by millions across the world, these two practices help the body and mind relax, leading to alleviation of stress.
• Engage in activities that you enjoy - Find out what brings you happiness - dance, play a sport, garden or paint.
• Seek professional help - Don’t shy away from seeking a counsellor or therapist if you feel you can’t resolve your sleep issues.
5. Lifestyle changes:
• Start being more physically active - The body is usually completely relaxed after a workout or any other physical activity. This leads to easier sleep. Having said that, avoid any strenuous exercise just before you go to bed.
• Limit caffeine and alcohol intake - Reduce the amount of alcohol and caffeinated beverages you drink. This helps in normalising sleep and reducing its interference.
• Avoid heavy meals and liquids right before bedtime - You may feel discomfort and as a result, take more time to fall asleep.
• Pack in a nutritious diet - Since sleep is a part of the body cycle, even the food you eat can impact your sleeping patterns.