Sleep is essential for the normal functioning of our body; moreover, there is nothing more mentally frustrating and physically deteriorating that laying in the bed, tossing and turning, waiting for sleep to come.
Whether it is work-related issues, relationship problems or any other stressful things that are taking your sleep away, the impact on your health can be destructive if you don't get enough sleep. Sleeping is essential for the body; it allows our body and mind to relax and get some rest. It will enable us to recharge and freshen up, but if you don't get the right amount of sleep, you may have to face some dire results.
In such a situation, the most common solution that many people use is taking sleeping medications. Though these pills may help you sleep, for now, they are quite detrimental in the long run. Firstly, your body can develop a tolerance to these drugs, and you will have to keep increasing the dosage for them to be effective.
Secondly, sleeping pills can have many dangerous side-effects that keep on increasing as the dose increases. Moreover, sleeping pills induce chemical changes in your body that make you drowsy, but they don't solve the actual problem that is causing your insomnia.
Therefore, in today's post, we are going to tell you about some natural ways to treat insomnia and get better sleep, so, stick around to learn more.
Follow a sleeping routine:
Humans are creatures of habit, and when it comes to sleeping the same concept is followed. When we fall into a sleep routine, our body automatically starts releasing melatonin when it is time to go to bed.
Moreover, specific triggers, like the habits we have before sleeping, can increase the melanin levels in our body. For instance, when the sun goes down, and it begins to get dark, our body starts producing sleep hormones. Similarly, if you have some habits like drinking a glass of milk before you go to sleep, this will also trigger the release of melatonin.
Therefore, if you want to get sleep quickly, create a routine before you sleep. And remember to go to sleep at the same time every day. According to experts, you should be getting at least six to eight hours of sleep every day. Moreover, the perfect time to sleep is from 10 PM to 7 AM, according to experts.
Cut back on caffeine, tobacco and alcohol:
We all have to get a cup of coffee to get up in the morning. The kick of caffeine can wake our minds instantly and make sleepiness go away. But, if you drink a lot of coffee, the high caffeine levels can mess with your chemical nervous system and disrupt your sleep. Therefore, cut back on caffeine, and especially don't have any in the afternoon.
Though coffee will only disrupt your sleep, tobacco and alcohol will also be detrimental to your health. Smoking and drinking also affect our chemical nervous system, and apart from causing several diseases, that can make sleeping more difficult.
Therefore, avoid drinking and smoking. Sure, we're not saying you can't enjoy the festivities and have a drink now and then, but drinking every afternoon is not right if you want a healthy sleep cycle.
Improve your diet:
It is quite apparent that our food is very impactful on almost every aspect of our health, and when it comes to sleeping, our diet plays an important role. As we have mentioned earlier, you must avoid foods with caffeine a few hours before going to sleep, but there are also certain foods that you can add to your diet to improve your sleep. Here are some examples
- Chamomile tea
- Turkey, chicken or any meat
- Cherries
- Kiwis
- Almonds
- Walnuts
- Fish with omega-3 fatty acids
Don't use any screens before going to sleep:
For comfortable and better-quality sleep, you need to avoid using screens before you go to bed. Our body has an internal clock which allows the body to set habits. For instance, you may have your bowel movements after you drink your morning coffee. Similarly, one of the most prominent aspects that are used by our bodies to maintain its internal clock is light.
The light of the sun tells our body that it is time to wake up and go about your day, whereas as the sun goes down, we start to feel drowsy. If you use screens before sleeping, the internal clock does not trigger the release of melatonin in the body. Moreover, when you are watching TV, or scrolling on your phone, your mind is in an active state, and it is difficult for it to enter a sleepy state immediately after it.
Therefore, avoid using any bright screens, at least for a couple of hours before you go to sleep.
Try some massage:
Massage has numerous benefits for the body, but one of its main advantages is that it relaxes our body on a physical and psychological level. Moreover, massage can help us sleep better. Therefore, you should try to get some massage before you sleep, but you can't hire a massage therapist to help you sleep every night.
A better idea is to invest in a massage chair. These chairs are very useful and relaxing, and they will help you sleep instantly. If you are interested in getting a massage chair you should check out DAIWA chairs, are some of the best in the market, and they have a lot of amazing features that will help you relax.
Try using cannabis:
Cannabis is a popular and common drug, and it is well-known for its medical and recreational applications. Apart from helping with problems like stress, anxiety and nausea, cannabis can also be used quite effectively against insomnia.
Firstly, cannabis will release stress which is already a plus, but cannabis can further relax your mind and body, and it can induce a sleepy sensation. However, the results that you get depend mainly upon the kind of strain you are using. High THC Indica strain is best for contouring insomnia because Sativa strains can make you more active and creative.
Lastly, insomnia is a severe problem that many people have to deal with regularly. It can be quite detrimental on its own, and it can also lead to several other severe diseases. Therefore, follow the tips mentioned in this post to ensure better sleep.
Isreal olabanji a dental assistant and public health professionals and has years of experience in assisting the dentist with all sorts of dental issues.
We regularly post timely and trustworthy medical information and news on Fitness, Dental care, Recipes, Child health, obstetrics, and more.
Related posts:
The content is intended to augment, not replace, information provided by your clinician. It is not intended nor implied to be a substitute for professional medical advice. Reading this information does not create or replace a doctor-patient relationship or consultation. If required, please contact your doctor or other health care provider to assist you to interpret any of this information, or in applying the information to your individual needs.