Natural Sleep Remedies: Unlock Restful Nights the Natural Way Leave a comment

The Natural Sleep Remedies Can Be Your Power

Are you suffering a restless sleep with those insomnia nights, where you can never have that deep and sweet sleep your body desires? You are not an isolated individual. Sleep disorders have been on the rise in a world that is hyperactive with screens, stress, and jam-packed schedules. The good news is? Sleep medication is not the only way of improving your sleep. The correct natural sleep aids can help you to go to sleep quicker and leave you fresh in the morning all without the side effects of the same.

Which are some of the best science-proven all-natural ways to sleep better? Let us find out.

What is the Reason to go Natural Sleep rather than Medication?

Sleeping pills may help, but they usually bring in undesirable baggage in the form of dependency, grogginess and even health hazards in the long run. They are more sustainable and nurturing, however, as opposed to natural sleep remedies. They maintain the inner clock in your body, increase relaxation as well as improve the quality of sleep devoid of harm.

It is like adjusting a musical instrument. Instead of trying to sleep and making use of pills that force them to sleep, you are getting in touch with the rhythm of the body.

1. Herbal Teas That Relax The Mind

The soothing presence of some warm tea before bed time is something special. Several centuries ago, herbal teas are popular to help a person relax and sleep better.

The best Herbal Sleep Teas:

• Chamomile Tea Tea – Has apigenin that is an antioxidant that binds to receptors in your brain and reduces anxiety and causes sleep.
• Valerian Root Tea- It is a sedative so soothing the mind and makes you fall asleep quicker and sleep well.
• Lavender Tea – it is said to have a soothing aroma and will relieve you of stress and slow down your heart rate.
• Lemon Balm Tea – It belongs to the mint family and it is especially effective in treating anxiety-induced insomnia.

To prepare the mood in order to sleep well; it is advisable to drink one of these herbal teas about 30-60 minutes before going to sleep.

2. Magnesium The Relaxation Mineral

Magnesium is important in hundreds of processes happening in your body including maintenance of sleep. It assists in reducing the nervous system and tension of the muscles before you rest.

The Natural Sources of Magnesium:

• Dark leafy vegetables such as spinach and kale
• Cashews and almonds
• Pumpkin seeds
• Avocados
• Dark chocolate

Instead, a magnesium-sulfate-filled Epsom salt bath can be a comfortable pre-sleep activity.

3. Foods that contain Melatonin to enhance sleep hormones

Melatonin is your own inbuilt sleep hormone which is synthesized when it is dark. Although you can take melatonin supplements almost everywhere, you can have a natural boost to your sleeping cycle by consuming foods that are rich in melatonin.

Melatonin-Boosting Foods:

• Tart cherries or juice of the tart cherries
• Walnuts
• Oats
• Bananas
• Milk

These foods do not only contain melatonin, but other nutrients such as tryptophan and B6, which ones aid in the conversion of the serotonin to melatonin.

4. Of Aromatherapy Environment Calming

Fragrance can cause an impressive effect on your mood and stress. The aromatherapy relieves anxiety with the use of the essential oils to bring a sleep like environment.

Top Essential Oils to Sleep:

• Lavender- It has been found to reduce blood pressure and heart rate
• Bergamot- lowers the levels of cortisol (stress hormone)
• Ylang Ylang – Reduces the rate of breathing and heartbeat
• Cedarwood – Grounding and calming

Place diluted oils on your wrists, neck or pillow using a diffuser. This is a light act that can be used to inform the brain that it is time to relax.

5. Thoughtfulness and Relaxing Tips

It is at this time when you cannot slumber because your mind cannot be switched off. The mindfulness strategies will make you present and not run with your thoughts.

Proper Techniques of Relaxation:

• Deep breathing Deep breathing (4-7-8 method: inhale lasts 4 seconds, hold 7, exhale 8)
• Progressive muscle relaxation – Tighten and relax each muscle group in order to relieve physical tension.
• Meditation Gentle meditations focused on helping a person sleep may be available through apps (e.g. Calm or Headspace).
• Journaling- Brain dumping before going to bed is easy.

Such natural methods may be used to condition your brain that bedtime is not a time to be anxious or to have a lot of thoughts but rather it is time to relax.

Conclusion: The Natural Sleep Remedies Can Be Your Power

Using natural sleep aids should not be hard to incorporate in your night ritual. It is important to start with smaller steps it could be a cup of chamomile tea, several deep breaths, or an hour earlier off electronics. Such habits in effect tell your brain and body that you should get some rest.

Better sleep is not about the perfection, but letting the rest take place. Your body desires to sleep, it is only up to you to supply it with the right means.

FAQs On Natural Sleep remedies

1. Are natural solutions to sleep good to everyone?
Yes, the majority of natural remedies are safe, but it is always better to ask a healthcare provider because you may get pregnant, breastfeed, or take medications.

2. What is a timeframe of action of natural sleep remedies?
Others such as breathing techniques take effect immediately. Others such as magnesium or melatonin foods could take a few days or weeks of regular consumption.

3. Else Can I mix the natural remedies?
Absolutely. There are many who mix herbal tea, aromatherapy, and relaxation techniques together so that they get the best of the three therapies.

4. Do I have to renounce caffeine?
It is not necessarily so, but quitting after 2 PM can bring significant difference and improve your sleep.

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