A healthy and active person requires about 7 – 8 hours of undisturbed sleep, in a day. But, thanks to our hectic lifestyles and our addiction to technology, we miss out on precious sleep. Recent research suggests that the sleeping hours are gradually getting reduced to about six. This is not a healthy finding. Sleep insufficiency and insomnia (sleeplessness) can cause several health problems.
Let Us Look At Simple And Natural Remedies That Help You To Sleep Better
In a glass of water, add a teaspoonful of fennel seeds and allow the mixture to boil. Now, strain the mixture, once it turns cools. Add a little bit of honey and drink this before going to bed.
Get Your Dose Of Vitamin B
Sometimes, a deficiency of vitamin B can be the reason for sleeplessness. To get your dose of vitamin B easily, make it a point to include green leafy vegetables in your daily diet. Leafy vegetables are rich in iron, calcium, magnesium and potassium. All these help in regulating melatonin which is responsible for a restful slumber.
Make A Sleeping Pattern
Cultivate the discipline to retire to bed, at almost the same time, every night. Similarly, try to wake up at the same hour, every morning. This will accustom your body and mind to a particular pattern of sleep. Do not carry work, home,as it might affect your sleeping hours. Similarly, try to wake up without the help of an alarm clock.
Deep breathing, when done systematically, acts like meditation. It calms the brain and ensures proper oxygenation to all parts of the body. This helps in restoring the biorhythm of the body. After lying down on the bed, start deep, abdominal breathing. Feel the movements of your abdomen as you inhale and exhale deeply. Repeat atleast 5 to 7 times. This would help in removing nervousness, tension and anxiety. The result – you will enjoy a good night’s sleep.
If you have an empty container of a liquid mosquito repellent, fill it with a few drops of lavender or sandalwood oil. Now, plug it. The gentle aroma of lavender / sandalwood would relax you and help you in falling asleep, easily.
Almonds And Walnuts
Make it a point to consume a few almonds / walnuts, each day. All nuts are rich in vitamin E. Also, they help in regulating the serotonin – a neurotransmitter which sends out signals of happiness and well being to the entire body. When you are contented, you can fall asleep without any worries!
Exposure To Sunshine
Get a regular dose of 15 minutes of morning sunshine, everyday. As is well-known, morning Sun is good for health. Exposure to sunlight provides vitamin D to the body which is required for proper absorption of calcium and other minerals in the body. The best way to get sunshine is to undertake brisk morning walks in the park. This acts as a regular exercise which also facilitates to get a good sleep.
Milk And Honey
Before bedtime, drink a warm glass of milk to which a spoonful of honey is mixed. After drinking this mixture, gargle and retire to sleep. When this practice is adopted sincerely, you will be able to sleep restfully. Milk is rich in calcium and this mineral helps in regulating the hormones responsible for sleep.
Things To Avoid Before Bedtime
Avoid having stimulants like coffee before bedtime.Do not retire to bed immediately after watching TV. The best method would be to read a book, before you sleep. Do not go to bed immediately after having dinner.
The Final Tip
Switch off the lights so that your bedroom is dark, cool and warm – very much conducive for a great sleep!