Sleep deprivation is a huge problem among the adult population. It almost seems so reasonable for adults to have less than 6 hours of sleep each night, but that’s the ideal. It’s also miserable because there are a lot of benefits of healthy amounts of sleep. Work, family, relationships, poor time management, and stress are just some of the leading causes. Also, it creates a cycle of anxiety and sleep deprivation, which is quite tough to break.
To combat sleep deprivation, you can use sleeping aids. However, there are also some dangers of using them. Thus, we came up with a list of 7 natural remedies that will help you get the ideal sleep. If they don’t work, then you can see your doctor and ask them about those pills, but that’s the worst-case scenario.
Seven Remedies for Better Sleep
#1 Warm milk
Do you have memories of your mother giving you a warm glass of milk before bedtime? Milk (and other dairy products)is not only is it good for your bones, but it also helps you sleep. It contains tryptophan, which is an amino acid that triggers production of serotonin, which is a chemical that helps regulate the sleep-wake cycle. The calcium also helps relax your muscles.
#2 Tart cherry juice
Cherries, tart cherries to be more specific, are another sleep booster. According to some researchers, least two glasses, a day of tart cherry juice significantly reduced insomnia in some adults. You can also eat the fruit instead of drinking the liquid, but the study was in the form of residue. It will naturally increase the melatonin levels, thus help you fall asleep.
Bananas are mainly known for being rich in potassium, but they also contain reasonable levels of Vitamin B6, which is essential for making melatonin. Having a banana during the day can overall improve your chances of falling asleep and staying asleep.
Almonds are an excellent source of magnesium, which is a mineral that helps your body and brain relax. It also helps with the regulation of your melatonin. People who have low magnesium levels are most likely going to have a difficult time falling asleep.
Also, nuts that can help you get enough sleep are walnuts. They contain Like milk, it contains tryptophan, which helps with the production of serotonin and melatonin.
#6 Chamomile Tea
Chamomile tea often associates with rest. It is said to increase the levels of glycine, which is a chemical related to the relaxation of nerves and muscles. It also has some mild calming effects.
#7 Essential Oils
Essential oils are a remedy for just about anything – including sleep. Aromatherapy with essential oils shows a significant positive effect towards falling asleep. For instance, lavender and frankincense have relaxing and calming effects. Cedarwood promotes the release of melatonin. However, it has a woodsy smell which is not everyone’s favorite. You can mix it with lavender if you want.
Other things that will help you fall asleep
Aside from these natural remedies, you can also do the following strategies below to promote sleep:
Follow a schedule
One of the things that rob us of sleep is when we don’t follow a plan. A timetable makes you aware of what you need to do and keeps your time oriented. Have a bedtime and follow it strictly. That will prevent you from depriving yourself of sleep, thus giving you the rest you need to accomplish what’s on your to-do list.
Turn the lights off
Turning the lights off triggers the release of body chemicals like melatonin and serotonin, which induce sleep. Aside from the light sources, you should also keep away from phones, computers, TV, and other devices that give off light and distraction.
Turn the temperature down
A cold room will help you fall asleep faster as well. The NSF (National Sleep Foundation) recommends that your room temperature is between 60-67 degrees Fahrenheit for optimal sleep.
Meditation relaxes the mind and body. If you suffer from anxiety or stress, this might help you fall asleep faster and better.
Listen to music
Listening to calm and relaxing music can help clear your mind and relax your body. You can also get a sound machine which can provide you with soothing sounds.
Change your mattress
If you’re having a hard time falling asleep, you might want to assess your bed and pillows. Sometimes we overlook these things which are some of the most important things for your sleep health. You want a mattress that is firm enough to support, but not too firm that it is uncomfortable. You can get a mattress under 1000 that is more than enough, but if that is still too much, you can get a mattress topper to supplement.
Avoid drinking too much before bedtime
Above, we gave you some food and drinks that may help you fall asleep. However, having them too close to bedtime means you’ll have a full bladder, which may disrupt sleep. Mind the timing of your drinks so you won’t have the urge to pee during bedtime.
Don’t have caffeine after 2 pm
As much as possible, don’t have coffee or other caffeinated drinks in the afternoon. Sometimes, the effects can take hours to wear off and cause you to be awake through the night.
Make a to-do list
For those who are under pressure or stress, making a to-do list might help you get your priorities straight. Do it before bedtime so you’ll get it out of your system and not end up overthinking while in bed. Then, you can work on them the next day and try to break the cycle of stress and sleep deprivation.
Exercising regularly just keeps your body in good shape, and all your body functions healthy as well. However, do not work out before bedtime because it will cause you to feel active instead of helping you fall asleep.
Sleeping aids shouldn’t be your first intervention for lack of sleep. Many natural remedies have no adverse effects like sleeping pills do. Overall, you should just have a healthy diet, proper exercise, practice time management, and avoid stress. That will help you fall and stay asleep. If you are still having problems, then you can seek a doctor for advice and recommendations. Sleeping aids should be your last resort.