Many of us feel trouble sleeping at one time or another. Generally, it’s due to stress, travel, illness, or other temporary disruptions to your regular routine. But if sleep problems are a regular occurrence and affect your daily life, you may be suffering from a sleep disorder. A sleep disorder is a disorder that frequently affects your ability to get enough quality sleep. While it’s normal to rarely experience difficulties sleeping, it’s not normal to consistently have problems getting to sleep at night, to wake up feeling tired, or to feel sleepy during the day. The deficiency of sleep can have an adverse effect on energy, mood, concentration, and overall health.
It’s important to get a diagnosis and treatment right away if you think you might have a sleep disorder. When left untreated, the adverse effects of sleep disorders can cause further health consequences. They can also affect your performance at work, cause stress in relationships, and damage your ability to perform daily activities.
Here are some simple ways to manage sleep problems naturally:
Drink warm milk
Winding down the day with a warm cup of milk is a great natural sleep medicine. There is the sleep-inducing amino acid tryptophan present in milk, that increases the amount of serotonin, a hormone that works as a natural calming, in the brain. Moreover, warm milk may create lovely and relaxing memories of your mother helping you fall asleep.
Avoid caffeine, alcohol, and nicotine
Avoid the food and drinks that have caffeine, such as coffee, tea, soft drinks, and chocolate, by mid-afternoon. Caffeine is a tonic that can keep you awake. Therefore, it is recommended to avoid caffeine for four to six hours before going to bed.
Similarly, smokers should avoid using tobacco products too close to bedtime. Like caffeine, nicotine is a stimulant and thus should be avoided before bed. It is recommended not to smoke 30 to 45 minutes before sleeping, and smoke less in the four hours before bed to help with going to sleep. However, to actually improve your sleep quality, it is best to leave nicotine use completely.
Furthermore, though alcohol may help you fall asleep easier, after a few hours, it acts as a stimulant, increasing the number of wakening and usually reducing the quality of sleep later in the night. Therefore, it is best to control alcohol drinking to one to two drinks daily, or less, and to ignore drinking within three hours of time for bed.
It’s no surprise that exercise improves sleep and entire health, as long as it’s done at the right time. Exercise inspires the body to secrete the stress hormone cortisol, which helps activate the alerting mechanism in the brain. Moreover, your body temperature increases during exercise and takes up to 6 hours to drop back down to normal. Because cooler body temperatures are associated with better sleep, it’s significant to give your body time to cool off before bed. Therefore, try exercising at least four hours before bed or exercise earlier in the day.
Develop a sleep habit
If you continuously appear to get a poor night’s sleep, it may be because you’re not following a bedtime routine. By fixing a regular sleep pattern, we prepare our body to be ready for sleep at the time we go to bed. Going to sleep and waking up at the same time daily can also significantly improve your sleep quality. While you may be wishing to sleep in on the weekends, this can make it more tough to wake up and fall asleep during the workweek. Moreover, ensure your bedroom is quiet, dark, and cool, avoid heavy meals and too many liquids late-night, take a hot bath, read, or listen to calming music to relax, and turn off screens at least one hour before sleep time.
Go to sleep when you are tired
Trying to fall sleep just leads to frustration. If you’re not asleep after 20 minutes, get out of bed, go to another room, and try doing some relaxing activity, such as reading, meditating or listening to music until you are tired enough to sleep. Going to sleep when you’re exhausted will help you develop a regular sleep schedule.
Natural sleep remedies can do miracles for the irregular session of inadequate sleep. They shouldn’t be used for long-lasting sleep problems, though. If you have sleep disorders that continues for a few weeks or more, talk to your doctor.
Sleep is the golden chain that binds health and our bodies together – Thomas Dekker
Disclaimer: All material on Hidoc.co is provided for informational purposes only and should not be taken as a substitute for professional medical or health advice. Always seek the advice of your physician for any questions regarding your symptoms or medical condition and before taking any home remedies or supplements.