Tips to Cure Sleeplessness Naturally
Do you struggle with sleeping at night? Being unable to sleep at night can bring about severe health complications. Sleeplessness is also called Insomnia.
Sleeplessness can make you depressed, overweight, irritable, tired, and ill. Enabling erratic sleep schedules because of heavy work or travel lifestyle can cause heart diseases, insulin resistance that leads to diabetes and regular infections because of depleted immunity even if you are otherwise healthy.
If you wake up frequently in the night or struggle to sleep at all for no apparent reason, you need to follow the tips below to get the sleep your body really deserves.
Tips to cure insomnia naturally
Don’t use gadgets at bedtime
Smartphones, laptops, tablets, televisions and other digital gadgets emit a blue light wavelength that affects your body’s levels of melatonin, a vital hormone that kicks in the sleep cycle.
Melatonin, which controls your sleep-wake cycle, is regulated by light and is released when it gets dark to wind you down and prepare the body for rest. Light from bulbs or gadgets, including backlit screens, disrupts its release and keeps you alert. This will not only make it harder for you to nod off but also lower the quality of rest when you finally sleep.
Get some exercise
Steady exercise improves sleep quality as long as you do not carry out adrenalin-pumping work-outs very close to bedtime. A post-workout burst of energy can keep you awake, so endeavor to finish energetic exercises at least two hours before your bedtime.
Long-lasting sleeplessness adds to weight by making you eat more and pick foods that are higher in fat and sugar. Regular exercise helps ward off junk food cravings initiated by short nights’ sleep and counters the effects of chronic lack of sleep, reported a recent study.
Go for comfort
Sleeping on mattresses that are too soft or too hard will give you a tough time, so just get ones that are just right for you.
Microscopic dust mites and other allergy hidden in bed linen, pillows, blankets, duvets, and mattresses can make you sneeze and sniffle, which again affects sleep quality. Keep your bedroom free of dust, wash bed linen in warm water and air pillow and mattresses regularly.
Avoid pillows that are too cushy or too flat because they can give you a stiff neck, so select one that supports your neck in a neutral position. If you sleep on your side, you will breathe best when your nose is aligned with the center of your body. Do not sleep on your stomach as it twists the neck.
During a deep and soothing sleep, mild low back pain may not wake you but can disrupt. So, place a pillow between the legs to lower stress on the low back. Those who sleep on their back can place a pillow under their knees to help ease the pain at night.
Get a schedule
Implement a sleep pattern. Go to sleep and wake up at about the same time every day, including on weekends, to set your brain and body on a regular sleep-wake cycle. Over time, it’ll help you fall asleep quickly, sleep soundly through the night and get up at the same time. Going out in natural light within a few minutes of getting up further helps regulate the body’s biological clock.
Start winding down about an hour before bedtime by reading a book, listen to music, or taking a shower. Avoid activity other than sleep and sex in the bedroom so that your brain associates the space with rest and relaxation. It’s best to not use the phone, laptop or watch television in the bedroom, so step out if you can’t avoid use.
Most people sleep best at room temperature between 20 and 22 degrees Celsius.
Big dinners and rich meals late in the evening stress the digestive system and make it hard to get high-quality sleep. Try to have yours as early as possible, at least three hours before you go to bed. Dinner should be your lightest meal, so go for vegetables, complex carbohydrates like lentils or dairy foods instead of oily curries and meats. Do not snack in bed.
Alcohol makes you sleepy but keeps you up after the initial effects wear off. People who drink a lot at bedtime get up frequently through the night and have less restful sleep. Nicotine is a stimulant, like caffeine, and keeps you from falling asleep.
Winding down and other bedtime rituals help most people fall asleep faster and get better quality sleep. However, if your insomnia persists for more than four weeks, it may well be a symptom of an underlying physical or mental disorder, such as depression, diabetes, acid reflux, asthma or arthritis, so it’s best to visit the nearest medical facility to you to ascertain the true cause.