The importance of a good night’s sleep has been emphasized time and again by experts. And not without a reason. A well-rested mind and body can help us start afresh, improve memory, strengthen body functions and even boost immune system. Many of us however cannot indulge in this simple pleasure of getting 7-8 hours of restful sleep and suffer from sleep problems. There are a number of reasons that could be depriving us of this essential night-time siesta including stress, poor sleeping habits, some underlying health conditions, lack of physical activity etc. While for a number of things, it is advisable to take medications, the sleep problems triggered by stress, bad sleep hygiene or habits, sedentary lifestyle can be naturally treated by home remedies.
Often, we do not pay attention to what we do during the day and stress about sleep only minutes before bedtime. For better sleep, one must take appropriate measures throughout the day to prepare the body and mind for a restful state in the night.
Set Your Morning Routine Right
Yoga: Start your day with asanas that help release stress from the body and meditation that calms your mind. Practicing yoga is also known to bring down stress hormone that helps one to be more productive and organized during the day.
Get sunlight: Walking for a few minutes in the morning has numerous benefits. One of them is improved sleep during the night. The sunlight sets our internal clock right as it increases the production of a hormone called serotonin which improves our mood and energy. It also in turn helps the body to produce melatonin in night which helps us fall asleep.
Also Read: 10 Tips for A Better Sleep
What One Should Do During The Day To Sleep Better At Night
Avoid taking long naps: Long or multiple naps during the day are known to interfere the nighttime sleep routine or quality of sleep. Short naps might work perfectly well in normal situation, but if you are facing sleep troubles, it’s better to give it a miss.
Stay active: Sedentary lifestyle could be a culprit behind your sleep troubles especially during lockdown. If you are working from home, during the day, do mini exercises or take short walks within the house.
Foods that could aid in a good night’s sleep
- Almonds: You can soak them at night to have them in the morning. Almonds are known to work in boosting sleep in two ways. One, it is a good source of magnesium as it reduces inflammation and keeping stress hormone cortisol in check. Second, it helps increase the level of melatonin at sleep time.
- Fatty Fish: It is an excellent source of Vitamin D and Omega-3 fatty acids, which regulates body’s levels of serotonin, thus aiding in sleep.
- Chamomile Tea: Many swear by the benefits of this tea for soothing their nerves for a better sleep. The antioxidants in the tea are said to reduce stress and anxiety and induce sleep.
Set Your Bed-time Routine Right
- Take a shower: A hot water shower especially helps in releasing muscular tension that one might have accumulated during the day. It also helps one relax and releases hormones that uplifts mood.
- Keep your room dark and quiet
- Electronic devices: Barring the entry of light, even from a mobile screen, helps to boost melatonin production at sleep time which results in better quality sleep.
- Sleep everyday at the same time: This will help set your natural body clock which will increase your odds of getting a better sleep.
Before Going To The Bed
- Warm milk before bed: Sipping warm milk can help in the production of melatonin that induces sleep.
- Listen to calming music: It soothes your nerves and help relax the body.
- Guided meditation: Relaxing each and every part of your body with the help of a guide or a sound clip could be very useful in falling asleep.
Things Not To Do Before Sleep Time
1. Don't eat late: Eating late at night means we are straining our body functions to work overtime to digest food. This can be avoided by having a meal two hours before going to bed.
2. Don’t go to bed hungry: It is not a good idea to sleep on an empty stomach if you feel hungry and are uncomfortable during sleep.
3. Don’t overeat: Don’t be tempted to eat a large meal before going to bed as it may lead to indigestion and heart burn which in turn would interrupt with your sleep.
Getting a good night’s sleep is a combination of many internal and external factors. It is advisable to see a doctor if you have underlying health conditions that may be playing havoc with your sleep. However, if it is stress or indiscipline that is keeping you awake at night, it’s time to work on your sleep issues and improve your quality of life.
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