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Effective Natural Remedies For Sleep
If quality sleep is no longer on your list of priorities, congratulations because you are not alone. Many men in the quest for doing well and juggling a plethora or assignments at work miss out on quality sleep. Getting 7-8 hours of sleep is a farfetched dream for many.
It becomes relatively easy to pop an OTC sleep medication when acute stress prevents you from getting a good night’s sleep.
Before you resort to sleep medication, use some of these effective natural remedies that can give you a good night’s sleep.
Natural Remedies For Sleep
Calcium and Magnesium
Supplements of calcium and magnesium when taken together, help to boost sleep. Ask your doctor to give you a reliable dose. You can also get calcium by taking it in the form of a calcium rich diet. Eat dairy and dairy products, which will help you to sleep better at night.
Lettuce is supposed to be particularly beneficial in reducing restless leg syndrome. It helps to quell anxiety and stress that one feels during bedtime. Have enough of lettuce in the form of a salad just before you turn in for the day.
Use essential oils to lull you to sleep. Lavender oil is said to be particularly beneficial. Spray some lavender oil on your pillow or put a few drops of the oil in your bath. Revel in the warm and soapy bath. The oil in the bath will not only make you feel and smell good but also relax the tense muscles on your legs. You can also use special lavender pillows to sleep on.
Yoga and Meditation
Yoga and meditation are also effective strategies for inducing sleep. Yoga helps to reduce stress and the deep breathing will help to improve your breathing as you sleep at night.
Warm milk acts as a relaxant and soothes the nerves. Drink a glass of warm milk at night just before you sleep especially if you are in the habit of staying up late. It will also fill up your tummy if you are feeling hungry.
Read a Book
There is nothing like a good book to induce sleep. Stay away from thrillers and mystery novels, as they may be too interesting to be put down.
Dim the Lights
Do not sleep in a room that is brightly lit as the lights may prevent you from getting a good night’s sleep. Make sure you use soft yellow light at night. Pull back the curtains and try to eliminate noise from the road by closing windows.
Banish the TV
The TV is one the biggest scourges that gets in the way of a good night’s sleep. If you are a habitual TV watcher, chances are that you will be up until late in the night catching up on a movie. Do not carry work to home. Use your bedroom only for sleep and sex
Having sex with your partner no matter how tired you are will actually de-stress you and make you sleep better at night. It will bring the two of you closer and exhausting foreplay will leave you spent.
This will make you sleep instantly.
Check your Mattress
An old mattress may be getting uncomfortable and preventing you from sleeping at night. Get your mattress checked. If it is older than 7 years, it is time to change your mattress. Get a reasonably firm mattress that gives your back adequate cushioning and helps you to sleep better at night.
Limit caffeine and Alcohol
Consuming coffee and alcohol is one of the best ways of keeping quality sleep at bay. Too much alcohol can leave you feeling dull and you may also get up in the night with a hangover and a splitting headache. Caffeine on the other hand acts as a stimulant and keeps you feeling alive and awake. Make sure your last cup of coffee is before 6 pm so that you have a good chance of sleeping well at night.
Stick to your Routine
A change in routine can prevent you from turning in early. Avoid late night parties during weekdays as this can interfere with a good night’s sleep and leave you feeling groggy at work. Ensure that all family members stick to their sleep timings. Sleep at the same time everyday and get up at the same time every day. Avoid long afternoon naps as they will keep you up and awake at night.
Get some Physical Exertion in the Evening
Try to get in some physical exertion during the evening hours. An intense session of gymming will leave your muscles tired and sore and this will allow you to sleep better at night. Take up some form of exercise that is bound to leave you feeling marginally tired.
Honey does wonders in lulling you to sleep. Try to add a teaspoon of honey in a glass of warm milk before sleeping at night. The honey has sugar that leaves you feeling fuzzy and acts as a relaxing pre-sleep drink.
At times, an early supper can leave you feeling hungry and awake at night. Hunger pangs can definitely prevent you from getting a good night’s sleep. Try some whole-wheat crackers, a slice of cheese or multi-grain toasts before sleeping. A nutritious snack will help to lull you into dreamland.
Melatonin is a hormone that helps to regulate your biological clock and sleep. As we age, our bodies produce lesser and lesser of this crucial hormone.
That is why elderly folk have a much more difficult time falling asleep. You can try a melatonin supplement especially if your age is preventing you from getting quality shut eye at night. Speak to a doctor about the correct dosage of melatonin.
Relaxing and soulful music can actually distress you, calm you and help you to sleep at night. Do not listen to loud or jarring music as this may keep you awake for a long period of time.
With the help of these natural remedies, you should not have a problem getting good sleep at night.