Insomnia, sleeping disorder, lack of sleep. No matter how you call it the result remains the same. There are nights through which you do not get enough sleep or you experience disruptions by waking up for no reason. Such issues are actually really common among adults. An array of reasons may be responsible for this discomfort, from mild stress to severe depression. The problem is that inadequate sleep can lead to a series of health issues. Such issues include gaining weight and health problems due to limited mobility. To be more exact, the production of leptin and insulin are affected generating a relentless feeling of hunger. Luckily, there are ways to prevent such negative consequences with the help of home remedies for a sound sleep. There is no need to depend on medication for getting a good night’s sleep while nature has provided us with many fresh and vigorous options.
Why Is Your Sleep Disrupted?
The reasons that cost you a sound sleep may derive from a plethora of stimuli. The most common reason nowadays is stress. The demanding modern lifestyle triggers too much thoughts. The brain is not a switch. This is why these thoughts do not cease to exist once you close your eyes.
Sleep can be affected not just by emotional reasons. There is high chance that physical reasons kick in and affect your sleeping habits. An indicative example is when the levels of hormones are thrown, especially around the menopause period. Or, for example, when your stomach is empty before you go to sleep. There is no doubt that the quality of sleep in these cases will be low.
Lastly, the environmental reasons should not be ignored. The environment in which you sleep can significantly influence the quantity and quality of your sleep. Specifically, if the room is not dark enough, it is more likely for you to find difficulty in falling asleep. Another possible scenario in which you might lose your sleep is when the room is not sound proof. The noise, or even the lack thereof, can disturb the course of your sleep.
Health Consequences Of Sleep Deprivation
Sleeping is substantial for a variety of reasons. It helps the body perform certain procedures without which the organism loses its balance, either mentally or physically. The main health issues that arise due to lack of sleep are:
- Limited thinking and knowledge accumulation range
- Heartbeat irregularities
- Diabetes
- Stroke
- Depression
- Weight gain
These are just some of the dysfunctions that the body can come up against as a result of sleep deprivation. This is why restoring any sleep disturbance is of paramount importance. The following natural sleep remedies are a good place to start.
4 Home Remedies To Help You Sleep
1. The Valerian Root
This plant has increased its popularity over the last decades due to its roots’ calming effects. Specifically, it reacts on mechanisms concerning nerve cells by sedating them and thus promoting sleep. Valerian can be consumed either in the form of a capsule or in the form of a herb tea.
Ingredients:
1 teaspoon of dried Valerian root
1 glass of water
Instructions:
Add the Valerian into a glass of boiling water and let it steep for 10 minutes.
Strain any Valerian remains out and enjoy your beverage.
2. The Fruit Salad
Tryptophan is an element which is famous for metabolizing into melatonin after a series of processes. Melatonin is the hormone which is responsible for experiencing a sound and high-quality sleep. Bananas as well as cherries are rich in tryptophan. This fruit combination is one of the healthiest home remedies to sleep better. It is highly recommended that you eat this cherry/banana salad approximately 30 minutes before bedtime.
3. The Avocado/Nut Cream
Falling asleep is all about being relaxed. In other words, in order to fall asleep, your central nervous system needs to quiet down. The most appropriate element for this task is Magnesium. Both avocados and nuts are packed with Magnesium.
Ingredients:
1 large avocado
A handful of nuts
1/2 cup of milk
Instructions:
Toss all of the ingredients into the food processor and blend until they turn soft.
What Not To Do Before You Go To Sleep
There are habits, though, that seem to forestall sleeping. Most of the times people do not even realize that they are the ones worsening the situation through these habits.
The Caffeine Booster
Caffeine is a substance that provides the organism with instant energy. Therefore, caffeine should be avoided when sleeping hours arrive. Alcohol as well as nicotine have the same effect on the human organism. So, drinking and smoking before retiring is also not suggested.
The Daytime Sleep
Sleeping during daytime might seem like a great solution to regain the energy that was lost due to night-time sleep deprivation. Nevertheless, daytime sleeping is bound to disorient your sleeping habits and confuse your body and, consequently, its functions. If you choose, though, to do so, it is recommended that you kept these naps short.
The Excessive Eating
Dinner meals are supposed to be light. The digestion process is more likely to affect the quality of your sleep while you will be required to wake up frequently or even get up to hydrate by drinking water. This is why rich dinner meals should be avoided. A warm cup of milk, though, is highly recommended. Its warmth is rumored to relax your muscles before bedtime.
Ensuring a sound sleep is substantial for both your short-term and long-term well-being and health. Not only you get to enjoy a relaxing night after a hard day’s work, but also you body gets to refresh and prepare for keeping up to the demands of the next day. Home remedies to help you sleep are yours for the taking!