Are you looking for sleep remedies? Do you have trouble falling asleep at night. Does lack of sleep make you cranky and irritable during the day?
If you’re suffering from chronic lack of sleep, it can take a toll on your overall health.
Ongoing sleep deficiency can lower your immune system, making it harder for your body to fight infections. It can also trigger mood changes like irritability, depression, and anxiety. And studies have linked insufficient sleep to weight gain, heart disease, high blood pressure, type 2 diabetes, and shorter life expectancy.
If so, try these natural sleep remedies that sleep experts claim work every time.
Get Rid of Your Cellphones!
Turn your phone on silent and keep it on a dresser or far end of the bedside table so you’re not tempted to text, check one last email, or get lost in social media. Studies have shown that the blue light generated by electronic devices can delay the onset of sleep.
Sleep Remedies: Get Out of Bed
If you can’t fall asleep within 20 minutes, leave your bed and do something non-stimulating in another room. For example, Read a real book, not an e-book, and avoid anything that may cause you stress or aggravation, which further prevents sleep. Once you feel drowsy, crawl back into bed.
Sleep Remedies: Try Yoga
Yoga relaxes your body and mind, making it perfectly primed for sleep. Try simple poses that allow you to focus on your breathing and releasing the tension of the day. Sit cross-legged and bend all the way forward, reaching your arms out straight in front of you with your head facing the ground. It works!
Sleep Remedies: Avoid TV
It might seem like a good idea to doze off to your favorite sitcom, but research now shows it’s quite the opposite. A new study in the Journal of Clinical Sleep Medicine found that young adults who watched multiple consecutive episodes of the same television show were 98% more likely to have poor sleep quality and reported experiencing more insomnia symptoms and next-day fatigue than those who didn’t binge-watch. Turns out, binge-watching actually caused them to be more cognitively aroused—exactly how you don’t want your brain to work right before bed. Ditch the TV.
Set Up A Pre-Sleep Routine.
Insomnia sufferers may find relief by engaging in a “power-down hour” right before bed. For example, one hour before lights out, chop it into three 20-minute segments of activity. Spend 20 minutes doing something you enjoy (non-stimulating, of course). Then, take 20 minutes for your hygiene routine, and use the last 20 minutes to employ a relaxation technique such as meditation or yoga.
Sleep Remedies: Do Mental Math
Build A Sleep Sanctuary
Your bedroom environment plays a big part in how well you fall and stay asleep. Keep the room dark, quiet (unless white noise helps you snooze), and cool. Physiologically, our bodies naturally cool down when we lay down and warm up when we get up, so you want to mimic that natural rhythm. Soothing scents may also help. Indeed, studies have shown lavender to have a calming effect.
Sleep Remedies: Take Melatonin
Melatonin is a sleep-regulating hormone that alerts your body it’s time for bed; Doctors recommend taking between ½ mg and 1 ½ mg about 90 minutes before bedtime. Just be careful not to take too much too often, since it can affect your body’s natural hormonal balance. Magnesium is another safe supplement.
Stick to a Regular Sleep Schedule
Maintaining a regular bedtime and wake time all seven days of the week is important for quality sleep, even on weekends!
Sleep Remedies: No Late Night Eating
Don’t eat or drink alcohol late at night. Not only can it trigger heartburn or indigestion (common sleep deterrents), but too many liquids right before bed can also lead to nighttime trips to the bathroom. Especially avoid alcohol as it makes you fall asleep, but the downside is multiple awakenings and arousals during the night that make you feel groggy in the morning.
Sleep Remedies: Ear Plugs
This is my favorite, as I travel with earplugs everywhere. Muffle outside noises or a snoring bedmate by popping in earplugs. Buy ones that have a noise reduction rating of 32 or below, which block out disruptive sounds but still allow you to hear your alarm clock or smoke alarm.
Watch this very informative video on natural sleep remedies: