Are you suffering from insomnia?
Rest assured you are not alone! There are hundreds and thousands of people that
are suffering from it. The reason is stress and anxiety. These factors affect
the mental well-being affecting the sleep pattern adversely. More and more people
are taking sleep inducing drugs and pills to sleep. However, this has been
proved to have serious side effects on both your mind and body.
Given below are some natural sleep
remedies which will put to bed naturally:
1.
Sleeping Routine: Try and develop a good sleeping
routine. Avoid sleeping till late or till noon on weekends also, as this may
lead to disruption of your biological clock, thereby leading to unnecessary
sleeping problems. This will not only help form an automatic sleep-wake clock
inside the mental system, but also avoid the problem of tossing and turning
while trying to asleep.
2.
Working Out: Studies have proved time and again
that working out regularly not only helps you stay more active and fit but also
improves your quality of sleep pattern. Working out regularly leads to less
depressive symptoms and sleepiness during the daytime as well, thereby enabling
you to take a good sleep during the night.
3.
Better Diet: You must adopt a diet which involves
intake of lesser amount of caffeine. For instance, you must avoid too much coffee
or tea or even soft drinks. Also avoid overeating and spicy food, which may
lead to indigestion or acidity, thereby leading to unhealthy sleep pattern.
4.
Stop Smoking: There are several studies that show
that non-smokers are bound to have a healthier sleeping pattern than people who
smoke regularly. The reason is simple, nicotine as it has causes sleep
withdrawal problem. It is also a well-known fact that smoking leads to respiratory
problems which disrupts your restful sleeping patterns.
5.
Avoid Drinking at Night: One of the myths associated with
alcohol is that it puts you to sound sleep. On the contrary, drinking alcohol
at night not only harms the pattern of sleep brainwaves that make you feel
fresh in the mornings, it also disrupts your long term sleeping patters.
6.
Avoid Kids and Pets: One would even come across several
studies which prove that people who sleep with their pets or kids on their bed
are the ones facing most trouble in having a good night’s sleep. Each creature
requires its own space, whether it is your pet or your kid or you yourself.
Hence, each must have a space of their own, so that you are not disrupted from
your sleep.
7.
Switching off to Night Mode: Whether you are
thinking of taking a nap during the day or during the night, it is important
for your brain to sense darkness around. This is because psychologically, your
brain considers brightness as the time to wake up and darkness as the time to
go to sleep. Hence, keep your room free from any form of light when sleeping,
especially when you really need a good restful sleep.
8.
Avoid Television: You must avoid watching television
just before going to sleep. This is because you need to put your mind in a
relaxed frame while sleeping and sitting in front of the television or computer
puts your mind in an alert state, which can grasp all the information flowing
from these electronic mediums. The bright light from the television or the
computer or even your phone can cause trouble in going to sleep and hence,
these should be avoided.
9.
Focus on Mind Relaxing: You must have noticed that it is
easier to get sleep when your mind is absolutely relaxed and free from all
thoughts. Therefore, lie down on your bed and shut your mind from everything.
Focus on your breathing pattern and try to relax each muscle of your mind,
starting with your brain muscles till your foot muscles.
10.
Comfortable Bed: You must find the right kind and
form of mattress and pillow that suits your body structure, especially your
neck and back. Too thin a mattress can also cause stiffness in muscles and
backache. In case you are having such troubles while sleeping then try and
adopt a different mattress for a while to see if it’s the mattress which is
causing trouble. If yes, then it is time for you to be a new one which suits
your body.
