Do you find it difficult to fall asleep peacefully? You’re not the only one awake at night.
Poor sleep is a common problem. Sleep disruption can have an impact on your emotional and physical health in addition to being an inconvenience that makes you feel drained the next day. It impairs your memory, focus, mood and raises your risk of developing depression.
Here are simple, natural solutions that can enhance your sleep:
Herbal Tea
Tea brewing has a long history. Anxiety, stress, and sleeplessness can all be treated naturally with chamomile, valerian root, and magnolia tea. Before going to bed, have a cup of one of these herbal teas so that you have time to unwind, enjoy the beverage, and use the restroom.
Lavender oil
Lavender oil can help you fall asleep and enhance the overall quality of your sleep when applied before bed, according to research. Start the lavender oil diffuser about an hour before going to bed. You can also apply a few drops straight to your feet, wrists, and temples, or rub one or two drops on your pillow.
Warm Milk
It’s a long-standing custom to have a warm glass of milk before bed, and for good reason: milk contains minerals like tryptophan, magnesium, and melatonin that can help you go asleep. These milk constituents relieve tension in the body and boost melatonin production.
Tart Cherry Juice
Sour cherry juice from tart cherries can boost melatonin levels when consumed before bed. In the same study, those who drank cherry juice slept for longer periods of time and had more productive sleep overall. This may indicate that sour cherry juice can help with sleeplessness.
Yoga and Meditation
Although it’s not always a good idea to work out strenuously before bed, studies have shown that doing gentle yoga or meditation have improved sleep and reduced insomnia. Focus on your breath and the stretch as you perform basic yoga poses like the cat-cow, forward fold, or bridge.
Dark Room
According to sleep specialists’ absence of light encourages the hormone melatonin, which promotes sleepiness. It also aids in keeping you asleep until all of your sleep cycles have been completed. Darkness also aids in relaxing, which speeds up the process of falling asleep.
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