Home Remedies for Sleep

The inability to fall asleep and remain sleeping poses a problem for people from different backgrounds, of all ages. According to a survey from the Centers for Disease Control and Prevention, over 49.2 million Americans had sleep-related issues that led to concentration problems. A lack of sleep can also lead to serious health conditions, problems with your memory or the inability to satisfactorily be able to perform important tasks at home and work. Although sleeping pills may help if you have a serious sleeping problem, many prescription medications have side effects and can be addictive. Different types of home remedies offer a more natural means of falling and staying asleep and can help you to establish a healthier routine that will ultimately benefit you throughout your life.

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The foods you eat can have an impact on how well you sleep, so trying or avoiding certain foods or beverages may help you to have better sleep patterns and habits. Foods such as walnuts, cheese and crackers, peanut and bread and cookies contain trypotophan, a chemical that can make you feel sleepy. Many of these foods are high in carbohydrates, which can also make you sleep. Other foods such as cherries or fish have or help to stimulate the production of melatonin, a chemical that can help you to have more balanced internal cycles, including sleep cycles. Some beverages, such as warm milk or Chamomile tea, can help you to sleep because they help you to feel in a soothing mood.

Having caffeinated tea, soda or coffee can have a negative impact on your sleep cycle because the caffeine in these beverages affects the level of chemicals that regulate sleep in your body. You also want to avoid greasy foods, such as pizza or a hamburger and fries, before you sleep because these foods can cause indigestion, which can make you feel so uncomfortable that you can’t sleep.

Having regular sleep habits and a comfortable dark bedroom can have just as much impact as the foods you eat. Whatever your schedule, you want to try to go to sleep around the same time every day. Don’t let yourself nap on a regular basis because even short snoozes can take away from uninterrupted sleep time. Before you go to sleep, turn off your lights and draw your blinds to make your room as dark as possible. Also turn off your TV and shut your window in your room to rid your space of any noises that could keep you awake for longer or wake you up in the middle of your slumber. If necessary, put in ear plugs while you sleep to have further quiet. Also keep your room at a cool temperature of anywhere from 60 to 67 degrees so that you stay comfortable throughout the night, according to the National Sleep Foundation.

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To sleep soundly, you need a mattress and pillows that will support your body. If you are not comfortable in your bed or have a mattress or pillows that cause neck or back problems, you won’t be able to fall asleep quickly or stay asleep for long periods of time. The National Sleep Foundation recommends that you change your mattress about once every 10 years. Try mattresses and pillows with different levels of firmness to see what works for you. Once you get into bed, try breathing deeply, meditating, doing muscle relaxation exercises or thinking about a calm place to make yourself feel relaxed. Avoid activities such as watching TV befpre going to bed because these activities can help to stimulate your brain functions.Throughout the day, maintaining balanced lifestyle can help you to establish a rhythm, which can lead to better sleep. Exercising everyday and reducing your stress levels can help you to achieve the goal of living a healthy lifestyle. Developing a schedule and breaking down tasks to smaller implements will likely help you to reduce stress in your life. Certain activities such as yoga can help you to relax but also provide a physical activity for you to do regularly. Yoga helps to reduce stress within your body, which can help you to be able to relax when you are lying down to go to sleep. Doing at least 30 minutes of an aerobic exercise, such as walking, biking or swimming can help you to feel more active so that you avoid stimulants such as caffeine during the day.

To sleep better, you will likely need to make some major and minor changes in your life, such as changing your diet and exercise patterns. More and better sleep will mean that you feel more alert throughout the day and can accomplish goals more easily, but you have to stick to changes you have made to be successful in the long run.