Getting adequate and good quality of sleep is essential for an individual’s physical and mental health. Chronic sleep deficiency can increase the risk of many critical diseases such as insomnia, heart disease, obesity, high blood pressure, diabetes, and depression. Disturbed sleep negatively affects memory, mood, and concentration. Although the amount of sleep varies from person to person, the average hours of recommended sleep hours is seven to eight hours. If a person is not getting a peaceful sleep, some given below home remedies may be helpful (Sleeping tips).
We have mentioned few proven tips below to get better sleep at night.
Regular exercise provides various health benefits. It reduces the risk of cardiovascular disease, manages blood pressure, and controls body weight. Exercising for 15-30 minutes during a day helps a person to get better sleep. Some strength training and dynamic aerobic exercises can be added a few times per week.
Mindfulness meditation comprises of slow, steady breathing while sitting calmly. A person can observe breath, thoughts, feelings, body sensations as they rise up and pass. Mindfulness meditation has uncountable health benefits that go hand in hand with a healthy lifestyle promoting good and peaceful sleep. It also reduces stress, boosts immunity, and increases concentration.
The human body has a natural sleep-wake cycle. Sleeping and waking up at different time on different days of the week can disturb the sleep-wake cycle, which may cause sleep-related problems. Try to strictly follow regular bedtimes, including weekends.
Eating oily and over spicy food before going to bed can cause indigestion that disturbs sleep. Try to avoid heavy meals right before bedtime. If feeling hungry, light snacks are preferred.
Though alcohol has sedative effects that can make a person fall asleep, it can disrupt sleeping patterns and increases the possibility of a person to wake up in the middle of the night. Having alcohol during the night also increases the risk of sleep apnea and snoring.
Unwinding before going to bed can help an individual in getting better sleep. The relaxing activities calm down the body, reduce tiredness, and keeps the mind calm. Such activities include:
People who have difficulty in getting sleep at night should try to avoid naps during the daytime. This can make falling asleep more difficult at night. If a person needs to nap, the nap limit should be less than one hour, and one should try to avoid a nap after 3 p.m.
Caffeine is a stimulant that helps in improving a person’s energy and focus. Consuming caffeine in the evening can make it more difficult to fall asleep and also affects sleep quality.
It is a naturally occurring mineral and can help the muscle relax and relieve stress. Relaxed muscles and reducing stress are thought to encourage healthy sleep patterns. People may take magnesium-rich foods. Magnesium flakes can also be added to the evening bath so that it can be absorbed through the skin. An individual can also take magnesium supplements after consulting a doctor or healthcare provider.
Lavender is used in reducing pain, improving mood, and promoting sleep. Taking it orally can be more productive. People may wish to add lavender essential oil to a diffuser or spray onto the pillow for better sleep. Lavender is usually safe to use.
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