Nowadays it is becoming difficult for many people to sleep. Of course, everyone needs to have enough sleep. Lack of sleep can seriously affect your overall health. A good number of people fail to get enough sleep due to several factors.
You might spend many hours in bed tossing and turning without falling asleep. It might be difficult to pinpoint the exact reasons why people have sleeping disorders.
What we know is that certain factors do affect our ability to sleep and sleeping patterns as well. Stress and depression may just be some reasons why it’s difficult to fall asleep; however, we are going to discuss some natural sleep remedies to help you sleep better.
Sleep Remedies To Try Before Running To Your Doctor
1. Drink Tart Cherry Juice
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Tart cherry juice is well known to improve sleep. It has been named as of one the most useful sleep natural sleep aids. This juice has tryptophan, an amino acid, which makes it even more effective and efficient. Tryptophan converts into serotonin, serotonin converts to melatonin.
Melatonin improves and maintains your sleep and wake pattern/cycle by causing drowsiness and reduces your body temperature. Melatonin works perfectly with our central nervous system to sync the biological clock. Light enhances its production, and it is released in a low amount of light.
2. Improve Feng Shui
Feng Shui is known as a way of decorating your room to make it more appealing and relaxing. Feng Shui instructs on how to correctly arrange your room, office, and furniture, etc. if you want to maximize energy flow throughout living spaces. The focus is more on the feeling you get as you enter the room, below are some sleep remedies tips for improving the Feng-shui of your bedroom this may help improve your sleep.
- Always keep your bed easily approachable and accessible from all sides.
- Ensure that there is a flow of fresh air into your room, use the air conditioner, air purifier, or open a window if outside temperatures allow.
- Keep your bedroom clean and neat, clear clutter under and around the bed. This will destress you and encourage you to sleep.
- Position your bed so you face your door opening, when in bed.
- Paint walls a calm or neutral color, so no red or hot pink which is stimulating.
3. Drink Chamomile
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Drinking a cup of chamomile is not only essential for your body health but also improves your sleep. Chamomile has had a long history as one of the sleep remedies helping people fall asleep. Chamomile relaxes your muscles and has a substance called apigenin that binds to GABA receptors which affect your central nervous system and sleepiness. You can buy chamomile tea from the store. A cup of chamomile acts as a sleep enhancer.
4. Magnificent Magnesium
Magnesium is one of the most essential and vital minerals. Most people ignore the effectiveness of magnesium. A good number of people lack these minerals. Magnesium plays a very crucial role in the functioning of GABA receptors.
GABA is the primary neurotransmitter that calms down your central nervous system relaxes you and enhances your sleep. The best way to have magnesium is to eat a balanced diet. Diet rich in magnesium. There are also magnesium supplements that you can buy. They will be of great help.
5. Exercise
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A good number of people do not exercise. Exercising is very important and helps relax muscles and helps you to sleep.
Those who exercise have better sleep than those who don’t. It is advisable to spend some time to exercise but not right before sleep. Some people would prefer yoga for sleep. It is a physical and mental exercise that helps you fall asleep.
6. Lavender Sleep Sachet
Aromatherapy has countless uses but mostly used for relaxing or causing a sense of drowsiness. Lavender sachet has been proven to not only cause drowsiness but also enhance sleep.
If you have a difficult time sleeping, it is advisable to make a lavender sleep sachet and put it under the pillow to help you relax and fall asleep. Or use an essential oil diffuser in your bedroom.
7. Get Your Carbs
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For Tryptophan to have effects on sleepiness, it needs to pass through the blood-brain barrier. Blood-brain barriers act as a filtering mechanism of blood capillaries that carry blood to the brain and spinal cord tissues and cells. Eating carbohydrates helps Tryptophan to cross those boundaries.
It makes it easier for Tryptophan to compete against other amino acids and pass through. The release of insulin directs other amino acids to body muscles enabling Tryptophan to move smoothly into the cerebrospinal fluid. This enhances sleep. People with sleeping difficulties should have carbs in their diet to help improve and enhance sleep
8. Get More Melatonin
Melatonin is another one of those known sleep remedies because this chemical is very vital for your sleep. You can choose to take this chemical as a natural supplement. It may be available in pill form. Below is some food that helps in the production of Melatonin.
- Banana: banana is a good source of tryptophan, magnesium, and potassium. These substances contain the chemical responsible for sleep. Magnesium and potassium have muscle relaxant chemicals that trigger sleep. Eating a banana before sleep increases the chances of falling asleep.
- Cherries: Cherry juice contains tryptophan. This chemical is metabolized into serotonin and then Melatonin which enhances sleep. Cherries are perfectly known to relax the mind and cause sleep.
9. Saint John’s Wort
Just like lemon balm, St. John’s Wort plant is frequently used to help counter depression. Depression makes it difficult for you to sleep. It is one of the factors that cause sleeplessness. Hypericin and hyperforin are the two main chemicals, and it works by reuptake inhibition which raises the level of serotonin in the brain. Serotonin increases Melatonin resulting in better sleep.
10. Sip A Glass Of Warm Milk
Many people would not believe that milk can make you sleep. Milk has been proven to be a good sleep remedy because it contains sleep-inducing amino acids called tryptophan. Milk may not contain a huge amount f these properties, but it has a good impact that causes relaxation and sleep.
Before getting to bed, it is advisable to take a glass of milk if you have difficulties in sleeping. Milk has a good percentage of tryptophan that causes sleep. Your sleep is imperative and healthy. Those people who get enough sleep are healthier and than those who don’t.
Before taking these steps, it is important to know the things or factors that cause sleeplessness. However, these natural sleep aids would be beneficial. You may not be able to follow or of them, but it is good just to do your best. Sleep is healthy, and every person should ensure he/she gets enough of it.