10 Natural Sleep Remedies - Glow Bar London

August 17, 2022 5 min read

10 Natural Sleep Remedies

Do you know sleep is important? Here are ways to get a good sleep and natural sleep remedies.

Are you having trouble falling into a restful sleep that will allow your body to heal? You are not awake by yourself in the middle of the night: People have trouble getting quality sleep. A restless night is more than just an annoyance that will leave you feeling sluggish the next day; it can also impact your mental and physical health. It has a detrimental effect on your ability to remember things, concentrate, and maintain a positive mood, and it increases the likelihood that you will develop depression and obesity. There are natural ways to adjust your sleeping habits, so it isn't always necessary to get a prescription for a sleep aid.

Natural Remedies For Sleep

Quit the Noise

According to Roy et al.(2017), a sound known as white noise is produced when all audible frequencies a human being can hear are played at the same volume level. Many individuals find this sound to be soothing. White noise is a straightforward and inexpensive approach to filtering out the noise. It is an excellent option to consider if you have noisy neighbors or other sound disturbances nearby that tend to keep you awake at night. Those who live in noisy environments might tremendously benefit from using a white noise generator or app. However, if you have never used white noise before, it may take some time to become acclimated to its sound. Also, if you don't sleep alone, ask your partner for permission before experimenting with a white noise app or sound machine. They should be on board with the idea.

Sleep Under a Weighted Blanket

Wrapping oneself in a blanket is reassuring. Weighted blankets are thicker than the average blanket and are typically stuffed with tiny beads that exert a slight amount of pressure when the blanket is draped over a person's body. According to Meerlo et al. (2018), serotonin, which can improve mood and help you relax to promote healthier sleep, can be released when there is pressure on the body, such as in a hug. It is a simple and inexpensive way to improve sleep without resorting to medication. Hugging someone can help release serotonin. The ideal weight for a weighted blanket is 10 percent of the user's total body weight.

Try Essential Oils

Sharma (2004) stated that cedarwood, lavender, roman chamomile, bergamot, and neroli can help the body relax and drift off into sleep in various ways. Essential oils can be inhaled or applied to the body. They can all help the body relax and drift off into sleep.

Dilute it with water and apply only a small amount because a little goes a long way when using it on the body. Hayes & Markovic stated that the amount of topical essential oil concentration for the body is 1 percent, while the recommended amount for the face is 0.5 percent. Those who use essential oils daily use concentrations of 0.5 percent or less. Check the included instructions and usage recommendations before applying any essential oil topically, as these can change from one coil to the next. Also, if you have any preexisting medical conditions, you should always check in with your primary care physician.

Drink A Cup of Chamomile Tea

Chamomile is undoubtedly one of the most well-known and often used medicinal herbs for assisting with falling asleep and staying asleep. It has been prized for its curative properties for centuries and is one of our gardens' most historically significant herbs. Drinking a cup of chamomile tea before going to bed provides a relaxing combination of natural sedatives, and the scent of the tea is widely regarded as calming. Honey and cinnamon make every beverage taste better when added in small amounts.

Brew up Banana Tea

The evening elixir is simple to prepare, and in addition to being a delectable source of amino acids, it also raises the serotonin levels in the body. Banana tea contains tryptophan and dopamine, which induce drowsiness, and it also contains potassium, magnesium, calcium, and iron, all of which contribute to improving general health. These minerals are known to improve bone density and are very helpful for digestion. In addition, vitamins C and A in bananas are beneficial to your immune system.

Drink Passion Fruit Tea

The passionflower is used as a popular herbal remedy for sleep problems. Tea made from these spherical passionfruit berries has a reputation for producing a fragrant beverage with profoundly sedative properties. Drinking tea can help reduce feelings of anxiousness. While you relax with a fragrant cup of anything, you're doing something good for your immune system. A cup of tea made from passionfruit is a fantastic way to get your antioxidants.

Have Fish for Dinner

Consuming it as part of your dinner can assist in the production of melatonin and serotonin later in the day since fresh fish is a nutritious source of tryptophan. Salmon is incredibly delicious and nutritious because of its high vitamin D content. One serving of salmon helps your body generate and maintain adequate vitamin D levels, which is essential for health. Low vitamin D serum levels are frequently linked to several different sleeping problems.

Drink a Bowl Of Yoghurt

You won't find many home treatments for sleep that allow you to eat a snack before you go to bed, but this one does. It contains plain yogurt and is an excellent sleep aid because of the high levels of tryptophan. It is because tryptophan stimulates the body's natural production of melatonin and serotonin. You are also experiencing the beneficial effects of a snack rich in vitamins B2 and B12 simultaneously as these hormones that regulate sleep begin to gradually activate and calm you in preparation for a restful night's sleep.

Drink Warm Milk

There is a substantial reason why this is a time-honored custom that is performed before bed. Drinking a warm glass of milk is uncomplicated and soothing, and it has the added benefit of instantly putting most people to sleep. Milk includes tryptophan, an amino acid that contributes to creating serotonin and melatonin. However, the science that underpins its action isn't known at this time. Your warm glass of milk becomes a delicious and nutritious nightcap when you add a teaspoon of honey.

Turn off Artificial Lights.

It is essential for people who have insomnia to have a sleep environment that is quiet and calm to have unbroken rest. Removing luminous screens from electronic devices such as cell phones, tablets, and laptops may be one of the most effective natural sleep clues. The blue light will throw your circadian rhythms, making it more difficult to fall asleep.

Conclusion

Getting sufficient quality sleep is equally vital for your overall health as eating right and staying active consistently. People have difficulties falling asleep, wake up multiple times during the night, or don't feel refreshed when they wake up. It is challenging to keep one's health and well-being at ideal levels.

References

Hayes, A. J., & Markovic, B. (2003). Toxicity Of Australian Essential Oil Backhousia Citriodora (Lemon Myrtle). Part 2. Absorption And Histopathology Following Application To Human Skin. Food And Chemical Toxicology, 41(10), 1409-1416.

Meerlo, P., Sgoifo, A., & Suchecki, D. (2008). Restricted And Disrupted Sleep Affects Autonomic Function, Neuroendocrine Stress Systems, And Stress Responsivity. Sleep Medicine Reviews, 12(3), 197-210.

Roy, N., Hassanieh, H., & Roy Choudhury, R. (2017, June). Backdoor: Making Microphones Hear Inaudible Sounds. In Proceedings Of The 15th Annual International Conference On Mobile Systems, Applications, And Services (Pp. 2-14).

Sharma, S. (2004). Aroma Therapy. Sterling Publishers Pvt. Ltd.