Sleep is essential for for your body and brain to function normally. But there are millions of people who suffer from sleeping problems. A good night’s sleep can boost your energy, cognitive abilities, and overall make your day better. So if you have stumbled across this post one of your late nights, worry not, we have some natural cures to help you sleep better. In the past few years we have seen how addictive sleeping pills, depression and anxiety medications can be.
So we are offering natural remedies to help you get proper sleep.
1. Melatonin:
Melatonin is a hormone that regulates your body’s sleeping and waking up cycle. This is recommended to people who suffer from chronic insomnia. You can easily get Melatonin at your local chemist and it is affordable as well. It is recommended to start with a low dose and gradually increasing. Use the dose that helps you fall asleep faster. Always make sure to read the label for dosing and instructions. (Please consult a medical health professional before you start with supplement just to be sure with the uses and side-effects of it).
2. Magnesium:
Magnesium is a naturally occurring mineral that helps with several bodily functions. Magnesium helps your brain and body relax and calm down. It quiets the nervous system and this helps motivate your body for sleep. It also works to help you fall into a deeper sleep. If one if deficient in magnesium this could result in sleeping problems. Include nuts, leafy vegetablesGreen leafy vegetables, fruits such as figs, avocado, banana and raspberries, legumes such as black beans, chickpeas and kidney bean, vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts and seafood such as salmon, mackerel, tuna in your diet to help boose those magnesium levels.
3. Avoid naps during the day:
Who doesn’t love a good afternoon siesta! But it might actually affect your quality of sleep at night. Many studies show that taking afternoon naps increases insomnia at night and so it might even affect your wake-sleep cycle.
4. GABA:
It has been reported that GABA helps with mood, anxiety, sleep and PMS disorder. GABA is naturally produced in the brain, however a lot of us do not produce enough naturally to be effective. It lowers the activity of neurons in the brain and central nervous system and sends your body into a more relaxed state. So check with your local pharmacist who can give you an over-the-counter GABA supplement.
5. Valerian:
There are several studies which support that valerian improves deep sleep, helps some fall asleep faster, and improves quality of sleep. It takes a while to get in your system, so it is advised to take it for a long time.
6. Turn on a guided meditation
This is the most safest and trusted forms of ensuring that you get a good night’s sle ep. There are thousands of online videos and audios on guided meditation on YouTube which can help you with your sle ep. There are several apps for androids and apple products which based on guided meditation.
7. Count sheep or 100
Remember as a child when your parents told you to count sheep till you fell asle ep? Well, they weren’t wrong. Counting sheep or counting numbers from 100 relaxes your minds and helps you fall asle ep even faster. So revisit your childhood and start counting sheep or any farm animals or numbers.
8. Reduce Caffeine and Sugar
It is no secret that caffeine and sugar affect sle ep quality. There are several posts available online which have now proven that cutting down caffeine and sugar will ensure a good night’s sle ep. If you think you can’t function without your favourite cuppa coffee, well, avoid it in the evenings and give your sweet-tooth a rest before bedtime.
9.Read, not binge watch
The rays emating from your phones and computers may actually do more harm than good. So it’s fine if you can’t stay up late and finish watching your favourite show. Instead keep your phone and computer away and take up reading. Reading books is a good habit and will help relax your mind and fall into a deep slumber.
10. Exercise
Physical exertion of any kind will help you a goodnight’s sle ep. So it could be a walk in the garden or simply light yoga poses in the comfort of your room, they would certainly help you fall asle ep sooner. You don’t need to sweat it out in the gym, just these mild forms would help.