So, you’ve been tossing and turning for the past hour unable to sleep.
Maybe you have a song stuck in your head, maybe you’re anxious about a job interview tomorrow, or maybe you just can’t find that perfect spot.
Whatever the reason for your long nights, there are some things you can do to improve your sleeping pattern.
When it comes to sleep there are two main issues at hand, one is the daily stress your body is exposed to, the other is the amount of the hormone melatonin present in your body, and often times one can hinder the other.
Melatonin is produced by the body as a sleep regulating agent, which according to the University of Maryland controls the body’s 24-hour “clock” or the circadian rhythm. Its proper function can be hindered by a number of factors including environment, stress, and diet.
Stress can also be a major contributor to your sleep problems. To reduce your daily stress try sleeping more, drinking plenty of herbal teas, and staying off the computer an hour before sleep. Of course, sometimes other measures have to be taken to have a carefree night of sleep such as taking a melatonin supplement before bed.
However, the following homemade remedies just may be the perfect solution to your sleepless nights:
Drinks
Don’ts:
If you’re like 40 percent of adults who experience seasonal insomnia at one point in their lives, or part of the 10 to 15 percent of people who suffer from chronic insomnia, try avoiding drinks with high caffeine.
Coffee, some teas with high caffeine, and soft drinks increase the heart rate and in too high doses can cause anxiety. This brings about a restless feeling, which makes it impossible to fall asleep.
Do’s:
Instead of coffee try drinking a combination of chamomile and passionfruit tea with mint. Both herbal teas have been shown to lower anxiety levels in studies that examined patients’ heartbeats and can regulate hormone levels, the improper production of which may contribute to high stress levels.
A glass of warm milk can also help, or you can go full English style and mix the milk in with the tea.
Some root teas are also beneficial when it comes to sleeping. Valerian tea for instance, made of valerian roots, is an excellent relaxer that can significantly improve sleeping patterns. The addition of motherwort and honey makes for an excellent drowse simulator so to speak.
Food
Don’ts:
Try to avoid overeating before sleeping. The common myth that eating too much makes you sleep is just that, a myth. Foods high in simple processed sugars like common deserts are also horrible for your sleep cycle.
Spicy foods are also a leading cause for insomnia around the world. Studies show that one in four people who suffer from sleeplessness are actually bothered by acid reflux, so try avoiding a bowl of hot curry or a spicy burrito throughout the day especially before sleep.
Do’s:
Try slow cooking a plate of jasmine rice with coconut oil and a side of muscle relaxing and potassium full sweat potatoes, preferably roasted in the oven. One 2007 study conducted by the American Journal of Clinical Nutrition noted that those who ate jasmine rice a few hours before sleep, took half the time to fall asleep.
Adding cherries to your diet can also help as they naturally contain melatonin.
Like rice, fortified cereals are one of those “good carbs” that can help with a sound night’s sleep. These complex carbs digest slowly allowing the metabolism to properly conduct its activities with little stress to your body.
Therefore, cereals low in processed sugar, along with a few slices of bananas, which naturally relax muscles as they contain potassium and magnesium, and milk of course, is a great recipe for a cozy night in bed.
Exercise
One key idea to keep in mind is both how long it takes to fall asleep and how many times you wake up during the night. Exercise has been shown to help in both cases.
Studies suggest that moderate aerobic and cardiovascular exercises like walking as well as at home activities, like yoga and meditation, can significantly reduce the time needed to fall asleep. Participants in the study also woke up later in the morning, when compared to the days in which they did not exercise at all.
One method to reduce stress and promote a healthy sleeping pattern is through meditation. Try sitting with your legs crossed and back completely straight. With deep breathes fill your stomach with air, extending all the way; now let out all the air flexing your abdomen.
After five of such breathes, stretch your legs backwards your weight resting on your pelvic bones and wrists as you arch yourself forward. While any sort of activity is generally good, be careful not to overexert yourself.
Sleep is one of those things we all need, because it’s more than just a bad headache when you don’t get enough of it. A lack of sleep can lead to a weaker immunity, higher risk of diabetes, and improper hormone production, which can lead to stress and weight gain. Try a combination of the remedies listed above and have sweet dreams.
