How many times do you wake up in the middle of the night and wish that the clock moved faster? Do you find it difficult to just close your eyes and keep your mind blank? Well, the effects of sleeplessness might tend to make you less active, moody, unhealthy and you may also lack feeling refreshed. More than the number of hours that you sleep, what matters most is how well you sleep.
The causes for lack of sleep could be many.To get a quality sleep, you should be able to get rid of stress, tensions, sleep depriving thoughts while you are in bed. Avoid thinking about any traumatic incident that must have happened and let go of the depression blocking your sleep.
Think about the happy times in your life and smile. Imagine all the good things which are about to happen and gather positive energy into yourself. It might not sound easy in the beginning but when you practice a few remedies you might see results soon. Given below are some simple home remedies for those who are deprived of sound sleep.
Best Home Remedies For Sleeplessness
Warm Scented Bath
Before an hour you go to bed, pamper yourself with a scented shower and wash away all your stress and tensions. The water should be warm enough so that after you step out of the bathroom, the temperature of your body goes down. This makes you sleepy and you will feel relaxed. It’s time to have a sound sleep.
Simple Meditation
Before you actually lie down on your bed, you can close the day with certain meditation routines that will calm your senses and also give you a good night’s sleep. The routine may be very simple and can include some basic and simple breathing exercise as well.
When you do this every day, your thought process becomes more sharp and light and then you will be able to concentrate and focus more. It will help you live the present moment rather than worrying about the deeds of the past.
Avoid Caffeine From Diet
It is better to reduce the quantity of caffeine you consume in a day as it is considered to be one among the most popular drugs. It acts as a stimulant and people consume it when they require to stay active or alert during any part of the day. Caffeine increases the adrenaline production in the body and it replaces the chemicals which induces sleep.
Watching Television Before Bed
Most of the people love to watch television before they go to bed. But if the serials or movies they are watching is based on horror or action, then there is a release of cortisol and adrenaline hormone in the body. Hence, it is better to switch off or keep silent your iPad, mobile phones or any other devices with wireless connection which may hinder your sound sleep.
It is common sense that with these devices beeping at intervals, your sleep will be disturbed and also you will delay winding up the activities for the day.
Exercises
You will be familiar with the thought, ‘early to bed and early to rise makes a man wealthy, healthy and wise’. Yes, this is when you plan the activities of your day perfectly well. Getting up early in the morning and doing exercises will have a good effect on your body and will make you active. The stress of your life will be reduced and meditation for a few minutes before you go to bed will give you an undisturbed sleep.
Making Your Bedroom Comfortable
Ultimately, it is your bedroom which you come to rest. Make your bedroom comfortable for your sleep such that as you enter this room you will feel relaxed and calm. The color of the paint, drawings, paintings on the wall, arrangement of furniture everything has an effect on your sleep.
Avoid keeping your computer systems in the bedroom. Remember that you have come to this room to relax and sleep after winding up for the day.
Music
This works for most of the sleep deprived people. Listening to some soothing music relaxes your nerves and slows down the heart rate. Gradually the breathing rate also becomes slow and deep and in no time you are fast asleep.The music should be soft and kept in the auto sleep mode so that you don’t have to walk all the way to turn it off. Also, you may keep the music system within your reach so that you can quickly turn the music off.
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Warm Milk
Wonder why your mother used to give you warm milk at the end of the day before going to bed! Well, warm milk is considered to have soothing effects similar to that of your cozy blanket and it slows down your system, making you sleep well.
Alcohol
Having alcohol before going to sleep can hinder your sleep during the night. Even if you sleep off early at night, you are likely to wake up at some point of time and cannot get back your sleep.When the liver metabolizes the alcohol, it has an entirely disruptive effect and your system takes more time to shut down.
Other Home Treatments
Try having lettuce juice certain hours before you go to bed. It is healthy and is considered to induce sleep naturally. You may also add some lemon juice to it in order to enhance the taste of the juice. Sleep in a comfortable position. Avoid sleeping on your back, rather try to lie down in a lateral position. Make it a habit to comb your hair before going to bed. This serves as a massaging tool and works well for many.
Adopt some therapies such as acupressure, aromatherapy, yoga, meditation, exercises, etc. Another useful home remedy for inducing sleep is the mix of butter milk with honey and cinnamon. Certain medications for a particular disease might have sleep depriving agents. Consult your doctor and ask them about the same. Avoid taking short naps in the middle of the day. It is obvious that in this case, you won’t feel sleepy at night.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.