Effective Ways to Improve Sleep Naturally

There’s a lot going on these days. We’re hounded by media of every description demanding our attention 24/7 whether we want to give it or not. It’s tough to ignore because we want to stay informed about important developments in our towns and the world at large. However, there are plenty of news organizations whose intent is not to share facts and clarity, but instead frighten us with falsehoods, keeping us glued to their channels.

Sometimes, it seems impossible to escape it all. The side effects can be anxiety and loss of sleep. Getting a good night’s sleep is as important for your health as diet and exercise. Most adults require at least seven hours of quality sleep each night to function optimally the next day.

Sleep Heals Us

Sleep is vital for a range of essential functions. According to the National Institutes of Health, while you sleep, your brain actively processes information, consolidates memories, and even removes toxins. Essentially, your brain functions like a "housekeeping" system, crucial for cognitive function and overall health.

Sleep not only helps build our immune systems but also decreases stress hormones, enhances creativity and problem-solving, and lowers our risk of developing chronic diseases. Chronic sleep deprivation, on the other hand, has been linked to diabetes, heart disease, and high blood pressure. Not getting a good night's sleep often brings on depression, mood swings, impaired concentration, and hazardous driving.

Sure, you can pop sleeping pills to knock you out. However, better and healthier ways exist to power down and recharge, without becoming an Ambien zombie.

Natural Sleep Inducers

Consider these alternative remedies and foods to help you relax and fall asleep naturally:

Chamomile Tea: This gentle herb has been a go-to relaxant for centuries, dating back to ancient Egypt. Many brands of chamomile tea are available in supermarkets and health food stores.

Tart Cherry Juice: A natural source of melatonin, a hormone that helps you fall asleep, tart cherry juice is an excellent option. Drink it or take a supplement.

Warm Milk: This classic remedy may help you relax because it contains substances that mimic tryptophan, aiding your body’s production of serotonin.

If you’re cautious about drinking liquids before bedtime, consider these other natural sleep inducers:

Lavender: The soothing fragrance of lavender oil may help you sleep. A popular mix of lavender and vanilla is available online for use as a calming pillow spray.

Magnesium: This widely available supplement can help you relax, prevent nighttime muscle spasms, and alleviate migraine headaches.

Herbs: Valerian root and passionflower are soothing herbs that can help you unwind. They are often sold in sleep remedy combinations, either as capsules or tinctures.

Homeopathic Remedies: Many brands offer homeopathic sleep aids, including tablets and sprays. Bach’s "Rescue Sleep" is popular, coming in both tongue sprays and droppers containing flower essences such as white chestnut and rock rose.

CBD (Cannabidiol): Found in the hemp plant, CBD may help you fall asleep. It’s now available in various formulations, including fruit-flavored, low-dose gummies designed to induce sleep gently.

Exercise: Engaging in moderate aerobic exercise can lead to more deep sleep.

Yoga and Meditation: Stretching and meditation can become habits that facilitate restful sleep each night.

Sleepy Foods: You can also try eating foods that help you relax before bed. Options include kiwi fruit, nuts, bananas, turkey, and cottage cheese.

Avoid Sleep Disruptors

To improve sleep quality, avoid caffeine, alcohol, and heavy meals before bedtime. Always consult your doctor before trying any natural sleep remedy, as even "natural" options can have side effects or interact with other medications.

Integrating these practices into your nightly routine can help create a peaceful atmosphere for restful sleep.

Photo: Allonehealth.com

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