Lack of proper sleep can affect us in many ways. We feel less energetic, irritated, and cannot concentrate to the fullest. It makes us grumpy and annoying. But a night of undisturbed sleep has the opposite effect.
We feel refreshed and active. We need to take a break and allow the body (and mind) to get enough rest. The lack of sleep can have a devastating effect on our bodies.
How can you ensure a good night’s sleep? What can you do to sleep through the night and wake up feeling energetic the next morning? That’s where natural sleep aids come to our rescue. Let’s find out how.
What are Natural Sleep Aids?
It’s crucial to take the appropriate steps for uninterrupted sleep. Lack of sleep can lead to other health issues like an increase in blood pressure, diabetes, depression, obesity, and many more.
However, sleeping pills are not a solution for everyone. Use sleeping pills only when prescribed by the doctor.
Getting a better night’s sleep is through natural sleep aids. These are a combination of natural components and home remedies that provide a solution for your sleepless nights.
8 Home Remedies to Help You Sleep
Below are some home remedies that can turn out to be of great help to you. You can say no to sleepless nights now.
1. Physical Exercise
Physical activity can improve sleep. While researchers are yet to find the exact connection, being physically active is a good way to have a good night’s sleep.
Go for a walk, jog, run, or follow a workout routine. Burn some calories and allow the body to stretch and bend. However, plan your workout away from bedtime.
For example, aerobics release endorphins that make a person energetic. Workout also increases body temperature. Don’t exercise close to bedtime (there should be at least 2-3 hours of gap) for desired results.
2. Dim the Lights
Make the bedroom as dark as possible. If you can’t sleep in complete darkness, have a soft light glowing in the corner of the room and away from your bed. Use lights exclusively designed for bedtime use. Don’t use your smartphones/ tablets in a dark room.
What if the bathroom light affects your sleep in the middle of the night? Use a flashlight instead. Keep a small flashlight beside the bed and take it to the bathroom instead of turning on the light switch.
3. Sleeping Position
Not finding a proper sleeping position can keep you awake through the night. Sleeping becomes more difficult when you have a cold or ear infection.
That said, you can improve your sleep by knowing how to drain eustachian tube at the back of the throat. Keeping the passage between the ears free from blockage gives you better sleep.
4. Melatonin Supplements
The body produces melatonin a few hours before sleep. It allows the body and mind to relax, thus improving our sleep.
However, our erratic schedules have messed up melatonin production. Using supplements will fill the gap and let the body do its job. Make sure to use the same brand of supplements every time.
5. Essential Oils
Essential oils are an answer to many issues, including sleep improvement. Lavender oil is the most used essential oil to promote relaxation and sleep. The soothing scent allows the mind to relax and reduces stress.
You can sleep peacefully when your mind is not working overtime. Bergamot oil, sandalwood oil, mandarin, and frankincense oils are also helpful. Buy organic essential oils and apply a drop of oil to your temples.
6. Maintain the Room’s Temperature
Keep the bedroom cool (between 65 and 72 degrees) for undisturbed sleep. A hot room can result in sweat and wake you up multiple times a night. A much colder room can affect your breathing or wake you up due to excess cooling.
Women in their menopause stage should take more care to maintain a cooler room temperature. Menopause causes hot flashes, which makes it hard to sleep continuously for hours.
7. Tea and Milk
A glass of warm milk can improve your sleep. Though, we don’t know why it has been working wonders for decades. It’s no surprise parents get kids to drink milk before bedtime.
You can try it too. There’s no age limit. If you want a non-dairy drink, switch to chamomile tea. It doesn’t have caffeine and relaxes the mind.
Avoid any kind of alcohol before bed. Caffeine is a strict no for at least a couple of hours before you hit the bed. No sodas, cokes, or even caffeine-based chocolate.
8. Herbs to Improve Sleep
Using the following herbs can promote better sleep:
- Lemon balm
- Catnip
- Passionflower
- John’s Wort
- Valerian root
To Sum Up
Besides the above methods, you can also use a rocking chair and follow a sleep routine without fail. Eat healthy food rich in antioxidants and nutrients.
Stay away from electronic devices before bedtime and allow your mind to truly relax. Consult a doctor if the problem persists.