Sleeping is a vital process that maintains the internal and external mechanisms of your body. It promotes healing, rejuvenation, and overall health and well-being. Sleeping trouble is not only limited to being unable to sleep but also getting poor sleep quality, insufficient sleep, and waking up feeling tired and sluggish. You may notice the difference between getting a good night’s sleep and poor sleep by how alert, sharp, and invigorated you feel the next day.
Getting enough sleep also helps you recover from exhaustion, stress, mental and emotional distress, and ailments by flushing toxins out from your brain and body and facilitating cell regeneration in these areas. Imagine if you are frequently sleep-deprived or getting poor sleep quality. It can have a detrimental impact on your overall health and increase the risk of developing health conditions such as cardiovascular diseases, stroke, diabetes, and mental disorders. To help you maintain good health and well being, we will share some of the things you can do if you have trouble sleeping.
Use Sleeping Aids
Although this approach does not necessarily have to be your first option among the ways of treating your sleep troubles, these interventions are effective to some extent. Sleeping aids can be classified as medical and physical, and we will discuss some of these options.
Medical Sleeping Aids
Many people who have trouble sleeping or have sleep disorders such as insomnia, restless legs syndrome, shift work sleep disorder, and delayed sleep phase disorder often use over-the-counter medications to help them sleep better. These medications have varying effectiveness and can also cause daytime drowsiness if you don’t get 7-8 hours of sleep after taking them. CBD product experts from ulu.com recommend CBD oil as an organic and safe alternative for sleeping medications. CBD has a natural sedative effect on the body and does not have the side-effects of most over-the-counter sleeping pills and medications. It also relieves stress, anxiety, and chronic pain, which are common underlying causes of sleep problems.
Natural Sleeping Aids
There are natural supplements that you can use to promote sufficient and quality sleep. Valerian root is a well-known herbal supplement that has a long history of medical use. It has been used as a natural treatment for anxiety, depression, and insomnia as early as the second century A.D. Ongoing research and studies are being conducted on the use of valerian as a safe and non-habit-forming sleeping aid, and some studies are showing promising results.
Melatonin is a hormone that our bodies produce naturally. Dubbed as a sleep hormone, its production increases at night and signals the brain and the body to enter sleep mode. Melatonin hormones are particularly effective in treating sleep problems caused by shift work and jet lag. It also helps with other sleep disorders by shortening the time needed to fall asleep and lengthening the time spent sleeping.
Magnesium is another mineral and natural supplement that plays a significant role in getting good sleep. It is known to be involved in various body processes, including brain function and heart health maintenance. It helps relax the muscle, calm the mind, and regulate melatonin production to make sleeping easier. When magnesium is taken as a supplement along with melatonin and vitamin B complex, it shows remarkable effectiveness in treating amnesia.
Use Natural Relaxation and Calming Aids
Having a relaxed mind and body and a feeling of calmness are precursors of good sleep, and there are many ways of getting relaxed while you tuck yourself into bed. Aromatherapy is an effective way of relieving stress, easing muscle tensions, and relaxing your mind and body. Lavender is one of the most well-known aromatherapy ingredients that has a soothing fragrance that promotes somnolence and sleep. Using lavender-scented natural oils can help you get to sleep easier and sleep longer because of its relaxing effects.
Chamomile is another natural calming aid that can be used as an aromatherapy ingredient or as a tea to promote sleep. It has a gentle scent and a mild sedative effect that helps you fall asleep quickly. Drinking chamomile tea 30 to 60 minutes before sleeping can calm your senses and get you drowsy and ready for bed. Before you use chamomile tea to help you sleep, make sure you have no plant or pollen allergies.
Passionflower extract or tea is another herbal remedy that helps you sleep better at night. It has a relaxing and calming effect that makes you toss and turn in bed less often and gets you to fall asleep faster. As a tea, it has a slow and gradual effect and is recommended taken an hour before bed.
Apply Relaxation Techniques
You can help yourself get a good sleep without having to spend a penny by spending extra effort on meditation, yoga, tai chi, and breathing techniques. Meditation and yoga help calm your mind by clearing your thoughts and relieving the buildup of stress and tension that accumulated during the day. Tai chi promotes muscle relaxation and clarity of the mind with its gentle and deliberate movements.
Deep or abdominal breathing before sleeping also gives a general sense of relaxation. Deep breathing involves your stomach, ribcage, and lower back, allowing for better oxygen intake and carbon dioxide exhalation, which regulates calmness and relaxation. Applying deep breathing as you fall asleep helps your body shift to the sleeping mode more easily.
Apply Lifestyle Changes
By simply adjusting your daytime and bedtime activities, you can make changes to your sleeping pattern. Reducing your daytime naps to 20-30 minutes or eliminating daytime naps can help your body to sleep easier at night.
Exercising in the late afternoon or early evening promotes a body temperature drop later in the evening, which helps us to fall asleep and stay asleep. Avoid drinking alcoholic and caffeinated beverages before going to bed and drink milk instead. Turn off the TV and your mobile devices at least an hour before bed and listen to soft, soothing music and keep the lights low to promote melatonin production and get you to sleep.
Sleep troubles and sleep disorders can have scary health consequences if not remedied immediately. The good news is there are various approaches and solutions available for sleep problems. Try out changing your lifestyle or using natural remedies first before turning to supplements or medications. If your sleep troubles persist, consult your doctor to help determine and treat any underlying condition to your sleep problem. Always give yourself a good sleep and your body will thank you for it.