10 Natural Remedies To Enjoy a Good Night's Sleep!

Are you spending the whole night counting flocks of sheep? Well, you are not alone! Many of us find it difficult to sleep a wink and end up looking like Zombies in the morning. Before this problem leads to chronic sleeplessness or Insomnia which is hazardous to your health, we recommend you to check out these 10 best home remedies for good sleep.

The list includes consuming certain foods, drinks and even making a few lifestyle changes. They work by calming down your restless mind and gently leading you into slumberland!

Causes of Sleeplessness:

So, what are the reasons for not sleeping well at night? There are more than one cause! Different factors contribute to this problem, which include:

• Sleeping too much during the day: Your body already got its daily quota of sleep during the day and stays active during nights, leading to sleeplessness
• Irregular Work Schedules: If you are used to working till late hours in the night, the sleep-wake cycle gets disturbed, making it hard for you sleep well.
• Overexertion: It is strange but true that an overtired person finds it very difficult to sleep at night. When the body is exhausted beyond limits, the mind undergoes many changes, including inability to sleep.
• Usage of Gadgets: Using electronic gadgets can hamper with your sleep schedule and activate your brain cells.
• Age: As we age, our body produces too little of Melatonin, leading to disturbed or short cycles of sleep in the night
• Health Problems: People experiencing physical agony or mental disorders like depression, anxiety, excitement etc. find it extremely hard to sleep well at nights.

10 Best Home Remedies to Sleep Better At Night:

If you are wondering how to sleep naturally without the use of pills or supplements, follow these top 10 remedies :

1. DrinkWarm Milk At Bedtime:

One of the most popular Indian home remedies for good sleep in the night is a cup of warm milk at bedtime. It is believed that consuming warm milk, especially with a pinch of turmeric and honey can help you sleep blissfully overnight. Experts attribute this to an amino acid present in milk called Tryptophan, which can induce sleep and relax your mind.

• For best results, drink warm milk atleast an hour before going to bed.

2. Calm Down with Chamomile Tea:

A restless mind is a major culprit behind sleeplessness. So put a leash on those disturbing thoughts with a cup of warm Chamomile tea. This soothing herbal concoction contains an antioxidant called Apigenin, which works like a mild tranquilizer that can force you into shutting down your eyelids. To sleep quickly consume this tea 30 mins to 45 minutes prior to bedtime.

Also Read: Advantages Of Intermittent Fasting

3. Eat Melatonin-Rich Fruits:

Fruits are healthy, but some of them can also help you sleep well. Fruits like tart cherries, kiwis, bananas, pineapple and oranges are high in Melatonin, the sleep hormone which can induce faster and better sleep in the night. You can consume them as whole fruits or even take them in the form of smoothies or juice to enjoy a tasty, natural dessert that can make you sleep like a baby.

4. Sniff Lavender Oil:

Among the many essential oils used as part of aromatherapy, it is known that Lavender oil works well as a natural sleeping aid. Sniffing this oil for a few seconds can alleviate anxiety and de-stresses your mind. To enjoy its sleep-inducing benefits, you can add a few drops of this oil to your essential oil diffuser or a tub of hot water bath to unwind a hard day. However, it is not advisable to use this oil directly on your skin without diluting it in some carrier oil.

5. Consume Buttermilk:

Buttermilk offers numerous benefits to our health. Apart from improving gut health, buttermilk also works as one of the best natural remedies for good sleep. It controls acid refluxes, improves digestion and prevents bloating sensation in the tummy that can hamper your sleep. Buttermilk also contains good amounts of minerals like Magnesium to boost Melatonin which helps in streamlining your sleep cycle.

6. Massage on Pressure Points:

Who doesn't love a good massage before bedtime? Luckily you need not hire a massaeur or invest on expensive massaging equipments. Instead, you can learn a few techniques on self-massage which involve pressing certain pressure points in the body. For instance, you can try pressing the center of your palms with your thumb in circular motions on either sides for 10 seconds each. This can release the tension from your system and calm down the body.

Also Read: Foods High In Vitamin C

7. Exercise During The Day:

Exercise can play a key role in improving the quality of your sleep. It is known that taking up any physical activity like aerobics, jogging, cycling or brisk walking can energize the body instantly and make you sleep better at night. However, avoid working out too late in the evening or at nights, as it can activate your brain cells and worsen the condition.

8. Make Your Room Dark:

Our body contains a sleep hormone called Melatonin which gets activated with reduced light exposure. However, when the body is exposed to unnatural light emitted from room lights or mobile screens, the hormone's effect gets diminished and so does our sleep quality. So, it's important to make your room dark by switching off lights and turning off all devices.

9. Put Your Electronic Gadgets Away:

If you have a habit of using gadgets like laptops, gaming consoles, mobile phones, tabs or even televisions too close to your bedtime, your chances of sleeplessness are way too high. The light rays emitted from these devices can activate your brain and interfere with the production of Melatonin hormone. So, if you want to sleep early and wake up fresh, you must keep away these gadgets atleast one hour before bedtime.

Also Read: How To Get A Toned Body

10. Avoid Smoking and Spicy Food:

Eating spicy food at night can cause heartburn and indigestion problems. This is the most common cause for waking up suddenly in the night and finding it difficult to sleep again. Keep your dinner light and mild. Also, say no to smoking that can damage your respiratory tract and also deprive the quality of your sleep in the long run.

If these natural remedies for sleep do not prove to be effective to you, then we recommend you to consult a sleep specialist. Remember that a healthy body needs at least 6 to 8 hours of quality, undisturbed sleep per day. So, time to take this matter seriously and invest some time in sleeping right to live a better life!